Fitness, Workouts

Urban leg workout training

Today is another Monday and is dedicated to the lower body. Nowdays, we might find boring have a workout inside a box call it gym, call it Crossfit box, call it yoga studio. Outdoor workout gets popular every summer. I love training at the calisthenics parks in Vienna and my own park. Every urban area offers great workout places for you to train, you need only bottle of water, a towel, earphone to play your favorite music and you are set to enjoy your urban workout training anywhere you like. Do not hesitate to get out of your office at your lunch break if is only for a quick run. Here is a Urban workout training that Live Healthily Ever After created for these bright times in the city.

URBAN LEG WORKOUT

This workout is made to get intensive and workout those legs and booty of yours. Jumping bench, Bulgarian split squat and sprinting will do it, remember to stretch afterwards.

JUMP BENCH SQUAT

Jump bench squat or box jumps from Crossfit are beneficial for gaining power and speed. you can use them as  total workout or include them as part of your warm-up movements before your leg day workout routine.

MUSCLES INVOLVED

Hamstrings, Gluteus, Quadriceps, Adductors, Abductors, Calves

JUMP BENCH BENEFITS

Because is a plyo exercises it will give power to your legs and core. It builds strength in the quadriceps and improves knee stability. It improves your running and basketball game. It builds power in your lower body.

HOW TO

1.- Stand feet hip wide apart

2.- Engage your abs and squat jump

3.- land in a squat position, make sure that you do it graciously and the more silence the best

4.- Extend your hip to and standing position

5.- Either jump back or step back

6.- Repeat for 3 sets of 8-10 depending on the high of your bench

jump-bench-exercise

jump-bench-exercise-2

Sport outfit: Nike Photos: Markus Haas

BULGARIAN SPLIT SQUAT

Bulgarian split squat is a efficient exercise that provides strength to the gluteus muscles, front and back legs. It is a great drill that strength coaches include for athletes from different sports. Brazilian Jiu-jiutsu and soccer get the benefits of strength and balance.

MUSCLES INVOLVED

Quadriceps, Gluteus Maximus, Soleus, Adductor Magnus, Hamstrings, Gastrocnemius, Gluteus medius and Gluteus minimus, Abdominals, Erector Spinae.

BULGARIAN SPLIT SQUAT BENEFITS

It builds legs and glutes muscles meaning, lifts your butt and tones your legs. Burns fat and builds abdominals. You can do it everywhere, either at home, at the gym, at the park or even in the most famous street of your city: Graben.

HOW TO

1.- Stand in front of your bench giving your back

2.- Place your feet on the bench, make sure you find your correct standing

3.- Engage your lower abs

4. -Squat down until your knee touches the floor, keep your balance, correct your standing if needed, if you are a small person like me getting the right position might take few seconds figuring out how to keep your feet on the bench and squating down until touching the floor. Find your  own position just remember to extend the hip on the way up to extending

5.- Come up to standing with feet in the bench

6.- Repeat for 5 sets of 5 reps if you want to get the technique, if your know already the movement, do 3 sets of 8-10 reps

split-squat

split-squat-1

LOWER BODY STRETCHING ROUTINE FOR FLEXIBILITY

After a hectic workout you give your muscles time to recover. Use couple stretches before you conclude your urban leg workout. Stretching keeps your joints save from injuries and helps you regenerate the muscles and tissues quicker.

Here are some stretching drills for you to apply for cooling down: Bound angle pose, Low crescent lunch pose and revolved crescent lunch pose.

hamstrings-stretch

jump-bench-exercise-4

 

2 Comments

  • Daaaaanke für diesen Post 🙂
    Meine Problemzone sind wirklich die Beine, also bin ich dankbar, wenn ich mal etwas
    daran ändern kann. Danke für die Übungen.

    Love, Kat
    von sevenandstories.net

    Reply
    • Hi Kat!
      I totally understand! I can relate totally with you since my lower body is the one I need to take special care of. Just do the exercises that you are happy doing and stick with your fitness routine including your nutrition and you will see results 😉

      Reply

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