Ground Force
15-Minute Workout
AIM LOW
Chicken legs spoil an otherwise solid physique. This lower-body routine conditions your calves, quads, hamstrings, and glutes—the major muscle groups that make up a strong bottom half. Perform two or three sets of each exercise, resting 60 seconds after each set.
1. Dumbbell Romanian Deadlift. Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs. Keeping your knees slightly bent and your back arched, push your hips back and bend at the waist until your torso is almost parallel to the floor and the weights reach mid-shin level. Pause, then press your heels into the floor and stand. Do 8-10 reps.
2. 45-Degree Traveling Lunge. Stand holding a pair of dumbbells at your sides. Take a large step out at a 45-degree angle, until the lung-ing thigh is parallel to the floor, with your knee over (not past) your toes. (Your back foot should point forward.) Bring your back leg forward and repeat with that leg angled in the opposite direction. Do 6-8 with each leg.
3. Single-leg Bulgarian Split Squat. Stand with a bench about three feet behind you and hold a pair of dumbbells down at your sides. Place one foot on the bench so the top of the foot faces the floor. Keeping your torso upright, lower your body until the thigh of the front leg is parallel to the floor, then press yourself back up to the starting position. Do 6-8 repetitions per leg.
4. Calf-raise Farmer's Walk. Grab a pair of heavy dumbbells and rise on the balls of your feet. Walk as far as you can until your grip or calves fail.
» Fitness archive
Men's Health Philippines - September 2005 Issue
|
Dumbbell Romanian Deadlift
45-Degree Traveling Lunge
Single-leg Bulgarian Split Squat
Calf-raise Farmer's Walk
|
