www.amazon.com/riptoned
Hi, everybody. I'm Kevin Weiss and my friends at Rip Toned Fitness. we've put together some actionable stuff, that you can do right away during this time where people are caught at home and they're not able to go to their gyms. Some people have access to decent equipment at home but what I want to show, you can do with little or no equipment whatsoever.
I'm a believer in exercises being harder than doing more of them. I'm not a big fan of doing 50 of anything.
So the thing that we're going to look at first is just a lunge. Everybody's done a lunge, and it's a great exercise. If you don't have any equipment, it's your best alternative to the squat. And I consider the squat to be one of the king exercises that you could possibly do. So a basic lunge is going to be your static lunge, where your one foot is forward, your rear foot is up on the toe, and then you're dropping straight down and the mirror image of your two legs, at 90 degrees, keeping your hands up like this so that you're going up and down in a nice straight line. You don't want to be overly forward so that your weight goes onto your toe and your heel is coming up, and you don't want to be leaning back and pushing more off the back leg. Most of the weight is being done with this leg, and that's going straight up and down.
So that's a great exercise. But guess what? People get pretty strong pretty fast doing that, and they can do tons of them, so we need something to make it harder. If you have dumbbells or kettlebells or weight plates, anything you can hold as weight. Your body doesn't know the difference between a kettlebell, a dumbbell, a sack of potatoes, your six year old kid. It doesn't matter. If you need to add resistance, you can hold any of those things and you just don't change your body position. You hold whatever you're holding, however you tend to be holding it, whatever's the most comfortable way, and you stay in that same plane.
Now, one of the things that I think is great, and you may still have access to a lot of equipment stores, and even on Amazon have sold out of a lot of stuff over the last few days, but just simple bands like this, which you probably still will have access to, they can make this exercise so much more effective. And for people that are as strong as you can imagine, they'll be able to get a good workout in their legs doing this. So all you do, this is quite a light band. All you do is just with your front leg step in the middle of it. And then if you don't want a lot of resistance, you just hold at the end. So I don't really have much resistance at the bottom here, and I can come up like that and then I have a little bit more resistance at the top. If you want more resistance, you just keep a little bit more tension on it.
So you can do it one of two ways. You can bring it up like this and hold it in front of you, and push, and you could even combine something at the top, bring it down, curl. Down, up, curl. Need a little bit more resistance? Hold the curl at the top, push up, curl. Very simple exercise. They're very, very cheap, and you can get a good resistance out of it.
This is a bit of a bigger one. Typically, you can buy them in packages that have different thicknesses. So I think that's a good idea, if you can. And just as an example, I can barbell squat in the neighborhood of 500 pounds. So with this band that costs a few dollars, I can put this same idea, but I hook it in the crook of my arms. I'll put it on my foot first. That'll make more sense. So start down like this, put your foot in the middle, bring your arms through like that, and then take this, hold it to your chest. Now from here, I push straight up, drive to the top, and I can tell you right now, this is going to challenge anybody. I don't care what their strength level is. With a band this simple, if they're able to do 10 to 15 reps on each side, their legs are definitely going to be feeling it. So there's always a way to add enough resistance with something very simple.
If you don't have any access to any of this, then you have to start elevating your rear leg. It doesn't have to be a bench. It can be a chair. Same thing. This is called a Bulgarian split squat. Foot is flat on the bench, straight down, straight up. Once again, hold some weight if you have it. Doesn't matter what the weight is. Resistance is resistance. If you're going to use the heavier band I put, you'll notice I put my sweater on, just because it's going to be hard on your elbows, like when you're holding the band.
Other than that, I just want everyone to stay safe. I'm Kevin Weiss from bodyperformance.net, brought to you by Rip Toned Fitness. I'll talk to you again real soon.
/ riptoned
/ riptoned
/ riptoned
/ riptoned
lifetoned.com
/ riptoned
/ riptoned
• Lower Body Exercise Se...