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The on-the-go 8 minute leg makeover


Prologue


"A one hour workout is only 4% of your day. No excuses"


Le sigh. I get that messages like this are meant to be motivational. However, granted that I'm not a big fan of gross oversimplification, I think the above message should be amended to say this:


"A one hour workout is only 4% of your day. No excuses.......... as long as it doesn't take you any time to get dressed or commute to your gym that of course has a daycare because all gyms have a daycare oh and your offspring doesn't poop all over you in the car on the way there oh and also you don't have any family members in hospice and a boss at work breathing down your neck all the time. Can't forget that. But yeah other than that, NO EXCUSES!



Hai!


Look, I don't think that the "let's motivate people by shoving facts in their faces and call it motivational" movement is intended to be insensitive. On the other hand, my experience has taught me that most people know what they're supposed to do already when it comes to getting healthier. Eat better, exercise, boop-boop-beep (the exceptions are the times we break down how certain diets work, why carbs won't kill you, etc). And hey, if those kinds of messages don't currently bother you, I'm not suggesting that they should start bothering you. I just know what it's like to be in a stressed out place in life and really not feel like having a Suzy Q in your face telling you to suck it up...with a smile, of course. What I'm trying to say is that you can never go wrong by having empathy for others. Yes, we all now know that an hour is technically only 4% of our day. But it’s not best for me to give you my unsolicited opinion as a trainer, especially if there's not relational equity and trust between us. My job is to make fitness fit you, not the other way around.


I was thinking of ways I could be helpful to those of you who struggle with finding time to exercise each day. Of course we have developed QUICKSHOTS, our 30-minute classes, but what if you can't make it to the gym? When I was in the thick of my dissertation research, I would sometimes exercise during my favorite shows. One of my go-to lower body crushers is the series I'm sharing with you here today! It hits quads, glutes, and hamstrings, so you'll get a lot of bang for your buck here. Instead of a bench, I would prop my foot up on the coffee table/couch when I did this in my apartment. And if you don't have weights, no biggie. You'll feel this one regardless. Get ready for some major butt burn.




8 minute HGQ (Ham-Glute-Quad) destroyer



Complete all 4 exercises in a row on the SAME LEG. Each exercise for 60 seconds. 2 rounds on each leg with minimal to no rest in between exercises. When your leg burns out, stand, count to 5, and take a giant breath in and out. Then resume immediately! Now, let's get those stems moving.


Beginners: Try 8 reps of each exercise without weights. Feel like you can do more? Go for it!

Intermediate: 45 seconds per exercise




1. Split squat (3-0-1)

If you're working the L leg, the L leg is forward, R leg on the step


Note the starting position - keep close to the step, R knee directly under the right hip.


Hinge forward slightly as you lower the R knee down for 3 counts


In 1 count, press through the L heel and lift back to starting position


Option: Instead of elevating the R leg, perform a lunge with both feet on the floor







2. Split squat pulse

If you're working the L leg, the L leg is forward, R leg on the step


Note the starting position - keep close to the step, R knee directly under the right hip.


Lower the R knee and pulse from the lowest position from which you can maintain proper form.


Option: Instead of elevating the R leg, perform a lunge pulse with both feet on the floor






3. Hip hinge

If you're working the L leg, the L leg is forward, R leg on the step


Note the starting position - keep close to the step, R knee directly under the right hip.


Hinge forward, keeping your back completely flat. Torso parallel to the floor


Press through your L heel and lift back to starting position








4. Hip hinge pulse

If you're working the L leg, the L leg is forward, R leg on the step


Note the starting position - keep close to the step, R knee directly under the right hip.


Hinge forward, keeping your back completely flat. Torso parallel to the floor


For the pulses, press through your L heel and lift up a few inches and lower back down. The range of motion should be very small here. If you need to drop the weights, feel free to do so because I know this burns so good!




Like the workout? Visit www.movewithleeann.com to learn more about our online workouts, which we've developed specifically for our friends who want efficient, effective, smart at home workouts that are designed to fit YOUR life.



Love to your and your muscles,


Lee Ann

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 bejolly@jollybodiesfitness.com | Little Rock, Arkansas | Created by Lee Ann Jolly © 2020