If you want to add variety to your workouts, try resistance bands! It is an ideal option if you want your usual exercises to be more stimulating and also, as in my case, when you suffer from wrist pain and you try not to use your hands too much. Adding resistance bands to your workouts has many other benefits that I will list at the end of this article.
Today, I would like to show you my last 40-minute leg workout that you can change based on your personal level. This training can also be done anywhere, so NO EXCUS, as they say! You can do it in the gym, at home, outdoors, during your vacation, absolutely anywhere, wherever you feel comfortable to exercise.
5 minutes warm up
Then do all the exercises one after the other without pause. Do 20 repetitions of each exercise (or 20 per leg / side).
Once you're done, take a short break, drink some water and repeat the sequence. If you think you have enough, you can finish your workout after 2 sets. For the advanced level, I recommend doing 3 sets (with short breaks between the two).
First four exercises:
SQUATS - 20 repetitions
PERMANENT HIP ABDUCTIONS - 20 repetitions per leg
REAR FEET - 20 reps per leg
Knee brace standing - 20 repetitions per leg
Next 3 exercises:
LYING LEG ABDUCTION – 20 reps
FIRE HYDRANTS – 20 reps each leg (do it on all fours! I used a little stool because I can’t do exercises on hands right now – wrist injury)
ALL FOURS KICKBACKS – 20 reps each leg
And the last…
- Knee side and front kick - 20 representatives from each leg
I show the last exercise on the pictures below (step by step). Do 1, 2, 3, 4 then go back to 1, and so on ...
Now you can take a short break and repeat the whole sequence again. And once again.
Do not forget to finish your workout with stretching!
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