Home Workout for Legs & Back – Train Along!

Home Workout for Legs & Back – Train Along!

This home workout for legs and back is based on High Intensity Interval Training in order to maximize fat burning and muscle gain potential, as much as possible within a short space of time.

Watch the video below to train along with me!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my suggested warm-ups: https://youtu.be/JFdvISOXmY4

WHAT WILL I NEED?

  • 2 resistance bands (preferably light and medium/heavy)
  • 1 old pair of sweat pants
  • stop watch

Let’s get started!

HIIT 1:

  • Resistance Band Dead Lift
  • 1 min interval
  • 1 min rest
  • 3 sets

 

HIIT 2:

  • Stand-in-the-Band Squat
  • 1 min interval
  • 1 min rest
  • 3 sets

 

HIIT 3:

  • Single Leg Resistance Band Dead Lift
  • 30 second interval on each leg
  • 1 min rest
  • 3 sets

 

HIIT 4:

  • Resistance Band Pull Down
  • 45 second interval
  • Jump Squats
  • 45 second interal
  • 1 min rest
  • 5 sets

 

 

Home Workout for Legs Using Only a Barbell

Home Workout for Legs Using Only a Barbell

Today’s home workout is for legs and only involves a barbell. A great option for those who have limited equipment available, but still want to stay fit during the COVID-19 lockdown!

Watch the video below if you want me to take you through the entire workout.

SHOULD I WARM UP BEFORE TRAINING?

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

Let’s get started!

SUPER SET 1:

  • Back-Side Split Squat
  • Tetris Lunges
  • 1-2 mins rest
  • 3-5 sets

SUPER SET 2:

  • Ballistic Back Squat
  • Single Leg Dead Lift
  • 1-2 mins rest
  • 3-5 sets

BURNOUT:

  • Jump Squats
  • 1-2 min rest
  • 3-5 sets

 

 

 

Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells

Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells

WHAT IS PLYOMETRICS?

Plyometrics involves the training of the muscles in a way as to exert maximum force with the objective of increasing power. In physics terms, power = strength x time/distance, but in order to simplify the meaning, power is the combination of speed and strength. Jumping is a form of plyometrics exercise and that’s what we are going to focus on in this workout.

I won’t bore you myself, but if you would like to learn more about the science of plyometrics/power training then check out this article: https://www.brianmac.co.uk/plymo.htm

For now, let’s just stick to the agenda, which is a hardcore home workout for legs using plyometrics with kettle bells, or dumbbells.

WHAT EQUIPMENT WILL I NEED?

  • 1 or 2 kettle bells or dumbbells of a reasonable weight

 

SHOULD I WARM-UP FIRST?

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET IT!

SUPER SET 1:

  • Double Racked Squats – 8-12 reps
  • Jump Squats – 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

SUPER SET 2:

  • Double or Single Swings – 8-12 reps
  • Jumping Sumo Squat 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

BURNOUT:

  • Jump Squat Matrix – 4-5 reps
  • 3-5 sets/rounds
  • 1 min rest

 

GOOD LUCK!

 

Hip to Waist Measurement: Tutorial

Hip to Waist Measurement: Tutorial

Are you having trouble getting an accurate hip to waist measurement? Well, you’ve come to the right place! I’ll help you through the process, but first let’s get an understanding of why we use this measurement.

 

WHY IS THE HIP TO WAIST MEASUREMENT IMPORTANT?

Doctors often use waist measurements of a person to determine their possible health risks. Storing a lot of weight around the abdominal area can be a an indicator of high levels of visceral fat, which is the fat that gets stored in and around the organs. When too much fat builds up in the liver, it then gets pushed into the pancreas causing a person to become type 2 diabetic. Luckily, type 2 diabetes can be reversed with a solid keto based diet used in combination with intermittent fasting. For more information about ketosis and type 2 diabestes read this article: https://immortal-training.com/ketosis/

We can also use the hip to waist measurement to determine the body fat percentage of your entire body. All you need for this is your waist circumference, height and sex. If you are part of the Immortal Team then you can plug these numbers into your members area profile, in Body Metrics, to get your own body fat percentage results.

Without further adieu let’s get into it!

Scroll down to be coached through the hip to waist measurement process via video.

WHAT WILL I NEED TO MEASUREMENT HIPS TO WAIST?

  • Measuring tape
  • Tight fitting clothes
  • An assistant (optional, but ideal)

 

HOW DO I MEASURE HIPS TO WAIST?

KEY POINTS FOR MEASURING THE WAIST:

  • Measure approximately 1-2″ above the belly button at the smallest circumference of the waist
  • Make sure the measuring tape is straight

KEY POINTS FOR MEASURING THE HIPS:

  • Use the joints on the outsides of the hips as a guideline
  • Wrap the tape around the buttocks and make sure that it is straight
  • Be sure that you are not including the thighs in the measurement

 

 

 

Dependable body fat calculator (for non members): https://dqydj.com/body-fat-estimate-calculator/

References: https://www.diabetes.org.uk/preventing-type-2-diabetes/waist-measurement

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

This home workout for legs & back requires only a single kettle bell or dumbbell. I’m gonna show you how to get maximum results with minimal equipment!

For women, if you are a beginner, I recommend using no more than 8kg/17lbs for this routine. For some, 6kg/13lbs will be enough, but if you are more advanced you will need a kettle or dumbbell that weighs at least 10kg/22lbs. For the guys, 10kg/22lbs-12kg/26lbs should work well for beginners, and 16kg/35lbs+ for the veterans. If you are short on weight then don’t worry. All you need to do is add more reps to these sets, or take away a few reps if the weight is too heavy. I’ll leave it up to you to decide!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my recommended stretches and warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET STARTED!

Watch the video below if you would like me to take you through the whole workout.

CIRCUIT 1:

  • Single Arm Bulgarian Squat – 8-12 reps on each
  • Single Leg & Arm Dead Lift – 8-12 reps on each
  • Single Leg & Arm Side Split Squat – 8-12 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 2:

  • Single Leg & Arm Cleans – 8-10 reps on each
  • Racked Single Arm Box Step-Up – 8-12 reps on each
  • Bent OVer Single Arm Row – 10-20 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 3:

  • Single Arm Overhead Tetris Lunges – 5-6 reps on each
  • Swinging Jump Squats – maximum reps
  • 1-2 mins rest
  • 3-5 sets

GOOD LUCK!