Back on that ass with a brand new home workout for legs! This one is focused on High Intensity Interval Training (HIIT) and is bound to rip the legs to shreds and bomb the glutes like troops! Recommended for gym goers of beginner-intermediate experience, but this routine can easily be upgraded to an advanced level by using weights for some of the exercises, or working in the maximum amount of suggested repetitions and sets for each circuit.
WHAT EQUIPMENT WILL I NEED?
Back pack
Resistance bands
Kettle bell or home made kettle bell
Box or chair
LET’S DO IT!
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CIRCUIT 1:
Squats – 15-25 reps
Forward Lunges – 10-15 reps
KB Swings – 10-15 reps
1-2 min rest
3-5 sets
CIRCUIT 2
Stand in the Band Squat or Back Pack Squat – 15-25 reps
Overhead Squat in Resistance Band – 15-25 reps
Side Split Squat or Cossack Squat – 8-10 reps
1-2 min rest
3-5 sets
CIRCUIT 3:
Booty Climbers – 5-6 reps
Ballistic Jump Squats or Ballistic Squats – 6-8 reps
The overhead squat test is a simple way to assess your overall function ability and biomechanics. It will give us general understanding of how the kinetic chain of energy works throughout the body.
WHAT DO I NEED?
Broomstick
Camera
Barefeet
HOW DO I PERFORM AN OVERHEAD SQUAT?
Watch the video below for detailed instructions of how to perform the movement.
Key Points:
Keep your back straight, chest high and core tight
Your feet should be shoulder width apart
Take a wide grip (outside shoulder width) and hold the stick directly above your head
Squat ass-to-the-grass (if possible) using full range of motion
Keep your feet flat and drive yourself upwards by pushing through the heels
Why? Simple – I am looking to market my facility and use the testimonials from this program to get more clients for personal training in North Oxford. AND – because when I have done this program in the past, most people stay on afterward to become members because they love our facility so much. Consider yourself warned 🎉
What you get:
Personal Custom Meal Plan to eliminate guesswork
Personal Grocery List to save time and money and make it crazy easy
Personal Food Prep Instructions so easy my 12-year-old can do it in under 2 hours/wk
Done-For-You Recipes to follow so you never have to ask yourself “What am I going to make tonight?”
Personal Accountability Coach, so it feels like you have a motivational speaker waking you up every morning to get your behind in the gym
3 Cutting Edge Workouts PER WEEK designed to trim the waistline and look good in a tank top
World-Class Online Support Group with 24hrs accountability
North Oxford Personal Training
And much more…
I have gone through my own transformation and my life’s passion is now helping others in their journey.
DO NOT APPLY IF:
You hate fun
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Experiencing a swivel, or swerve, caused by a muscular imbalance in the hips, is a common issue that can affect the rhythm of your squats and risk injury. The root of the problem is normally tight hip flexors (mainly the iliopsoas muscles), adductors, abductors, a weak gluteus muscle, or a combination of several of the above. Therefore it is also wise to incorporate stretches that target those muscles along with single leg exercises, such as Bulgarian squats, lunges, box step ups, etc.
In this video, I will give you a cool training hack that can be used during squats to help correct the problem, but before getting to this point I recommend going through a few weeks of glute activation to make sure that you are able to squat with proper form using full range of motion.
Working in a solid shoulders routine at least once per week, is absolutely necessary when it comes to creating a muscular and/or curvy physique.
In the gym, the goal for most men is to build a defined, masculine v-shape, whereas women are normally seeking a sexy & feminine hour glass shape. The idea is that sculpting your upper and lower body, while keeping your waistline as slim as possible through diet and fat burning exercise, is the most effective way of doing so. Women and men can achieve their body transformation goals most effectively by following the same exact movements and training plans, regardless of gender, so the advice given in the above video applies to all.
If you haven’t had the pleasure of watching any of my previous gym tutorials then you’ll soon understand that I like to use a lot more variation than most personal trainers when it comes to exercises. Yeah, shoulder presses are essential and should be part of your foundation gym moves, but they can get boring, and you can find hundreds of shoulder videos that recommend the same ol’ exercises if that is what you prefer!
My nature is to question everything in order to understand it and possibly make it better.
And so, I give you the absolute BEST shoulder exercises around… according to Tay.G!…
Be sure to keep an eye on this this blog section for more of my Absolute Best Exercises videos. I will be covering every muscle group in this series. Next up, we have legs and an awesome Bootybuilding video that you do NOT want to miss!
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