Fulfill your fitness goals by getting more extreme through this workout!
Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
Leg extensions are a great way to hit your lower ab muscles.
- Sit on the floor or on a bench with your legs extended in front of you.
- Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
- Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
- Push your legs back out again to complete one rep.
Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.
- Lie flat on your back on the floor or on a bench.
- Lift both feet an inch or two in the air.
- Tense your lower abs to raise one leg.
- Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.
Bodyweight Pistol Squats
The pistol squat is the king of lower body, bodyweight exercises. It’s very difficult to master, but amazing at building leg strength and size without weights. Plus, it’s a great party trick!
- Stand on one leg, getting you balance and making sure your weight is through your heel. Put your arms out straight in front of you, and raising your other leg so your knee is bent. Your raised leg will form a counterbalance to give you stability.
- Really squeeze your core and the leg you’re standing on. Slowly bend the leg lowering your torso downwards. Take it slow.
- At the lowest, your butt should be an inch or two off the ground and your other leg should be extended out straight in front of you.
- Squeeze your leg again, slowly raising your body upwards again. This is one rep (congratulations)!
- Repeat on the other leg.
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