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Butt & Thigh Blasters

Medicine Ball—Use It and Lose It!

On those days when you can’t make it to the gym, or you just want to change it up, try these three challenging moves using only your bodyweight as resistance. Don’t be fooled—performing these as outlined below is no easy task! But incorporating these moves into your weekly routine may be just what you’ve needed to get those glutes, quads and hamstrings into shape. Perform each exercise in succession with as little rest in between as possible. Then repeat sequence for a total of three sets.

Here we go!

3-Way Lunge

 

3-Way Lunge
Starting with feet together and hands on hips, step forward with right leg to form a 90-degree angle. Be sure your right knee does not extend beyond your toe, and keep your back straight. Return to starting position and immediately step with right foot out to your right side. Stretch as far as possible without losing your balance, leaning slightly forward to maintain that balance. Return to starting position and immediately step back with right foot to form a 90-degree angle, keeping your back straight. Return to starting position. Switch legs and repeat. Perform 8 to 12 repetitions on each side, depending on fitness level.

 
Hold Squat

Hold Squat
Start with feet shoulder-width apart and hands on hips. Bend knees to form a 90-degree angle, bending slightly forward, keeping back straight and head facing forward. Hold for a count of 5 to 10 seconds, depending on fitness level. Return to starting position. Perform 8 to 12 repetitions.

 
3-Way Lunge

Hold Modified Plié Squat
Start with feet shoulder-width apart and toes pointed outward. You can extend your feet further than shoulder width, which adds to the degree of difficulty. Keeping back straight, bend knees until upper legs are perpendicular to the floor. Hold for a count of 5 to 10 seconds, depending on fitness level. Return to starting position. Perform 8 to 12 repetitions.

Tip: Once you can perform these moves without too much difficulty, light dumbbells can be used to add more resistance.

 

In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.


 

 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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