Featured Exercise: 1-Leg Bench Squat

Featured Exercise:  1-Leg Bench Squats

Primary Muscle Groups:  Quadriceps, Hamstrings, Glutes

Secondary Muscle Groups:  Hip Abductors, Hip Adductors

The 1-Leg Bench Squat is a great introduction to the more advanced, 1-Leg Squat.  Able to be performed anywhere there is a chair, bench, or bed, this particular exercise is a great way to make your lower-body exercise routine a little more challenging without adding any extra resistance beyond your own body weight.  In addition to the benefits of the regular squat, the 1-Leg Bench Squat challenges the stabilizing muscles of the knee and hip, improving tracking of the kneecap and helping to avoid conditions such as osteochodritis and patelofemoral syndrome.

Strengthen the leg and hip in a way you’ve never done before!

Instructions:
Standing in front of a bench, flex one hip to 90-degrees so that you are standing on only one leg.  With your foot flat on the floor, hinge the torso forward at the hips and bend the knee and flex the hip, bringing yourself to a seated position on the bench.  Inhale as you come down.  Exhale as you extend your hip and knee, returning to standing position.  Make sure that knee does not come farther forward than the toe and your back stays neutral as you come down to seated position.  Repeat this movement for the required number of repetitions, then switch sides and complete the exercise on the other leg.

Recommendation:Start with 8-10 repetitions on each side.  Perform 2-3 sets.  Discontinue the exercise if it places too much stress on the knee.

Workout: Cardio & Abs

Workout of the Day: Cardio & Abs

OK.  How about getting back to the basics:

400 meters (1 lap around a track) RPE 8 (Walking, running, skipping, whatever)
Abdominal Crunches x 25
Mountain Climbers x 50

X 4 (Repeat 3 times)

Cardio and abs mixed together.  A high-intensity workout that should take you less than 15 minutes, but leave you feeling like you did twice that or more.  Click RPE (Rate of Perceived Exertion) link to see exactly how hard you should be working on the cardio.  Easy to do outside at your local track, or even at your home.  Just head around the block instead of around the track.  Any questions on how to do the exercises, leave me a comment and I’ll get the info to you.  Get outside and get sweating!

J

Workout #11: Functional Strength

Workout of the Day #11: Functional Strength

Circuit #1:
Dumbbell Squat + Shoulder Press x 10-15 reps
Dumbbell Row x 10-15 reps
Ab Crunch x 20-30 reps
(2-3 sets)

Circuit #2:
Dumbbell Chest Press x 10-15 reps
Dumbbell Walking Lunges x 20-30 reps
Opposite Arm/Hip Extension x 30 sec each side
(2-3 sets)

Circuit #3:
Cable Tricep Extension x 10-15 reps
Cable Arm Curls x 10-15 reps
Plank x max time
(2-3 sets)

This workout is a great functional strength gym workout.  As we’ve been talking about adding some strength training work into your cardio routine, here is one such workout.  This one is structured with 3 circuits.  Each circuit consists of 3 exercises done back-to-back with minimal rest in between (just enough time to transition between exercises).  Repeat each circuit 2-3 times.  I would start with 2 sets just to get the feel of things.  Find weights that bring you nearly to maximum fatigue in the repetition range described.  That will be different for each person, so I have not posted any weights with the exercises.  As always, keep the movements controlled and use proper form.  Happy Lifting!

J