Run and Leg PT
www.stewsmith.com

Exercising your legs is very often overlooked by even the most avid weight lifters and exercisers. Many people simply cannot and should not perform some of the more basic leg exercises like squats and lunges due to knee and lowerback injuries. But, that does not mean you have to neglect the pillars of our bodies' foundation. Doing leg workouts not only make your legs stronger and able to support your body better, but you will actually burn more calories in your workouts by incorporating a leg routine.

Since your lowerbody has the biggest muscles in your body, by exercising the thighs, hamstrings, calves, lowerback and glutes (rump), you can actually kick start your metabolism and burn more calories with the following quick, but challenging leg workouts. You will find that leg workouts also have a cardiovascular element to them. Once again, this is because these muscles require so much more blood, so the heart will beat more to supply new blood to the lowerbody.

The exercises:

Squats -  Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels solid on the ground. Grab some dumbbells to make it more challenging and only do a half squat to place less strain on your knees. Alternate exercise for squats is the leg extension machine.

Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up straight and your stomach tight. Take a long step forward and drop your back knee toward the ground but keep the front shin vertical - do not over extend. Want to make it more of a challenge? Grab some dumbbells. Make it easier on your knees by only going down half way. Alternate exercise for lunges is the leg curl machine. Single Leg Calf Raise Hook one foot behind the other and raise up on your toes. Make certain you use a full range of motion. It won't take long to make this burn.

The workout:
Warmup by jumping jacks and squats mixed:
Jumping Jacks - 10 / Squats - 10 (repeat 5-10 times)
Stretch
Repeat the following three times:
squats- 20 reps
lunges 10/leg reps (regular, 1/2)
calves - 30 (regular, toes in, toes out)
bike or jog - 5:00
Mix jogging or biking with leg exercises with this time saving workout:
Jog 1/4 mile or bike 2:00-3:00 / stretch
Repeat the following four times:
Jog 1/4 mile on a treadmill or outside (or bike 2:00-3:00)
Squats - 10 - 20 reps
Lunges - 10 -15 reps each leg
Calves - 30 reps each leg
Stretch

You will find leg workouts to be challenging and you maybe quite sore the following day. Do not neglect your post-exercise stretch routine and you will be much less sore. Do legs 2-3 times a week maximum and give yourself 2-3 days before another leg workout.

Stew Smith's  published books can be found in major bookstores and online retailers.  They include:

 The Complete Guide to Navy SEAL Fitness
Maximum Fitness
– The Complete Guide to Navy SEAL Cross-training
The Bootcamp Workout
Common Sense Self Defense

The Special Operations Workout
The TV Watchers Workout

The Complete List of Stew Smith's eBooks:

 

General Fitness and Nutritional Guides for Everyone

The 45 Day Beginner Guide to Fitness

The 45 Day Intermediate Guide to Fitness

The Diabetic Prevention Workout / Diet

The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine

The Six Week Advanced Weight Training / PT Guide

The Special Forces Physical Fitness Workouts
New - Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout  Phase 1 & 2

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout Phase 1 & 2

Air Force PJ / CCT Workout

NEW - The Coast Guard Rescue Swimmer Workout - NEW

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout

USMC OCS / TBS Workout

The Service Academy Workout (West Point, Navy, Air Force Academy)

The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The Army Air Assault School Workout

The Army Airborne Workout

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy Workout

The DEA Workout

The FLETC Workout - Ace the PEB / Same as Blackwater's Test

The State / Local Police Academy Workout

The Public Safety Diver Workout
 Border Patrol Agent Workout
ATF Agent Workout

                                                                                                                              
                        click to buy the Perfect Pushup
        
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     Stew Smith, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association (www.nsca.com) as a Certified Strength and Conditioning Specialist (CSCS).  Email him personally at stew@stewsmith.com or stew@mycustomworkout.com

  New Venture -
www.mycustomworkout.com


Online Downloadable Workouts  Available at StewSmith.com




          

I now have an online training program at www.stewsmith.com. This is a club where members receive weekly emails from me guiding them through the process of any level of fitness from all over the world. I also conduct fitness clinics which you can read about at PT Clinics . And, of course, regular personal training is available as well in the Baltimore / Annapolis area and wherever I travel throughout the year.