Sunday, September 30, 2007

Legs, take THAT!

When I got up this morning, I was in a can't be bothered mood - driving to the gym for my leg workout just wasn't appealing. So instead, I did a workout here in the garage. I don't actually have a lot of equipment, never having had the space for it, and what I do have has to be portable so that I can take it with me when I train clients outside the gym.

As I mentioned last week, I've been having trouble hitting my hamstrings effectively. They're comparitively weak, and one of the major causes of my ongoing back problems. So I needed something that would get them really working hard, but also something that called for minimal equipment. This is what I came up with:

Warm up - 5 minutes on the spin bike, followed by a couple of sets of body weight squats.

DB squats 3 x 8

Step ups with DBs 3 x 10

Lunges 3 x 10 - body weight only, since going heavy on these seems to aggravate my SIJ problems.

Single leg Romanian deadlifts 3 x 8 - I only used weeny 4kg DBs for these, as the technique is tricky enough without lifting mammoth amounts.

Lying fitball leg curls 3 x 10, slo-o-ow

Then onto abs with some fitball crunches 3 x 12 - again, nice and slow

And to finish off - planks on the fitball (see below) 2 x 60 seconds

For once my quads aren't completely wasted, but I'm hearing some pretty serious complaining from my hammies every time I stand up from my chair. Looks like I did something right!


LizN said...

Yes, it's amazing what you can achieve at home.

Liz ;)

Unknown said...

Have you tried a single leg hamstring curl on the ball? It really bites!!

Unknown said...

My legs are hurting just reading that!

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