Fit Friday: Week 2 - Exercise you can easily do without a gym membership

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TAMPA - This week, Coach John Forbes of Tampa, is giving you a complete leg and glute workout.  Go through each exercise one time and then repeat the circuit four times.  Follow the body weight workout plus the 30-minute interval workout below.  If you're not quite ready for this workout, only do the circuit two times and 15-minute interval cardio workout. This workout can be used two-three times a week.  Watch the attached video for the visuals and below you will find the step by step instructions.


WEEK 2 WORKOUT:

EXERCISE 1
Body squat + hamstring reach  (With your feet shoulder width apart, squat down until legs are about parallel with the ground.  Stand back up, then reach down and touch your toe with both hands, while kicking one leg back.  Complete 10 repetitions on each side)

EXERCISE 2
Plait squat  (With your feet shoulder width apart and your toes pointed outward, squat down until legs are about parallel with the ground.  Stand back up and then raise up on your toes doing a calf raise.  Return to starting position and repeat.  Complete 10 repetitions.)

EXERCISE 3
Split squat, both legs  (Stand with chest up and one leg in front of the other.  Squat down until knee barely touches the ground, then stand back up.  Complete 10 repetitions on each leg.)

EXERCISE 4
Curtsey squat (stay in the Split Squat stance, but turn your front foot out.  Squat down until knee barely touches the ground, then stand back up.  Complete 10 repetitions on each leg)

COMPLETE CIRCUIT FOUR TIMES BEFORE MOVING ONTO CARDIO

INTERVAL CARDIO (percentage efforts should be based off of 100% being the fastest you can run)

JOG at 50% 1 minute
WALK 1 minute
RUN at 75% 1 minute
WALK 1 minute
SPRINT 90% 1 minute
WALK 1 minute
SPRINT 90% 1 minute
WALK 1 minute
RUN at 75% 1 minute
WALK 1 minute

REPEAT INTERVAL 3 TIMES FOR 30 MINUTE CARDIO WORKOUT

Look for the fitness and nutrition tips of the day on Laura Harris' Facebook page at www.facebook.com/LauraHarrisWFTS?ref=hl or her Twitter @LauraHarrisWFTS

**DISCLAIMER:  Its important to check with your doctor before starting any new physical and/or dietary regiments.

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