If you are looking to tone your calves, thighs, hips, and butt but can’t seem to find the time or the right way to do it, this workout is for you. It can be done in the comfort of your home, any time of day, and won’t take any longer than you want it to.

To begin, wear comfortable clothing that you can stretch and bend in without any inhibition. It would be good if you have some dumbbells of various weights, a rubber exercise ball, a heavy resistance band, and a mat to stand on.

These are all standard home workout pieces of equipment that everyone should own. They are inexpensive, and can be found at any fitness or athletic store.

To begin your workout, warm up with five to ten minutes of cardio, to get your blood pumping and your muscles warmed up. This could be a little jog, jump roping, jumping jacks, a brisk walk, etc.

You will complete one set of each of the following exercises, one after the other, with a brief rest in between. Complete one circuit, or for a longer more advanced workout, complete the circuit two to three times.

Use enough weight that you can only complete the desired number of reps. Remember, stop if it gets to the point that it is painful-we don’t want to pull any muscles.

For an assisted squat, stand in front of stair rail or a door and secure a resistance band in the door or wrap it around the rail onto a towel wrapped around the doorknob. Keeping heavy tension on the band, bend the knees and lower into a squat until the thighs are parallel to the floor.

Press up and repeat for sixteen reps. Do each one in a slow and steady manor, keeping your upper body relaxed and breathing deeply.

For a pulsing squat, stand with feet hip-width apart and hold heavy weights over the shoulders or at your sides. Keeping the abs engaged, bend the knees and lower into a squat.

Slowly press half-way up and lower down, repeating three pulses before pressing all the way up. Repeat for ten reps.

For a dead lift, you will really be targeting your glutes. Stand with feet hip-width apart, knees slightly bent and hold heavy weights in front of the thighs.

With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes and repeat for at least twelve reps.

If you neck and shoulders are beginning to hurt, take a rest and stretch them out. Breathe deeply, and listen to your body.

For a more complex one legged dead lift, take one foot slightly behind you, resting on the toe and hold a heavy weight in both hands. Tip from the hips and keep the back flat as you lower the weight and lift the back leg up until there’s a straight line from heal to head.

Lower and repeat for twelve reps before switching sides. You will really start to feel these after one set.

Now it is time for a front and reverse lunge. Holding medium-heavy weights, step the left leg forward into a lunge.

Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start.

Repeat for ten reps and switch sides. Be careful that you aren’t leaning too forward or too backward-you want to keep that front knee at a ninety degree angle.

Now it is time to use your exercise ball. Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position.

Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge.

Hold weights on the hips for added intensity and make sure you press through the heels and not the toes. This is called a ball butt lift.

For your last one, stand with No prescription cialis your right side facing a step, bench or platform and hold heavy weights. Lift the left foot and cross it over the right leg, placing the foot flat on the step.

Keep your hips square to the front of the room as you press up with the left leg, bringing the right foot beside the left. Step back down with the right foot and repeat for twelve reps and switch sides.

Author Bio: Jack R. Landry is a personal trainer and author of numerous articles relating to physical training and home exercise equipment. He has been helping others find a greater fitness level since the 80’s.

Contact Info:
Jack R. Landry
JackRLandry@gmail.com
http://www.freemotionfitness.com/webapp/wcs/stores/servlet/TopCategories_-1_10001_17851

Category: Fitness/Equipment
Keywords: home exercise equipment