This time, and probably even for the first time from me, there’s something for women too. But men are free to do what I’m describing here as well. Specifically, women who come to the gym wanting to tone their glutes and legs and burn a good amount of calories right there in the gym could try the following workout. I named the workout “300” for perfectly logical reasons: you do 300 repetitions in total. The workout consists of box squats, leg extensions and leg presses. Each exercise is done for 10 x 10, i.e. 100 repetitions. You can keep the weight constant, or increase it after a certain number of sets, for example the first five sets with one weight and for the last five you add weight, and so on. It’s best if two people do this workout, two people of more or less equal level, because the key to the workout and the sets is that as soon as one person finishes a set, the other starts theirs right away. No dawdling, and the work never stops: one finishes, the other starts immediately. If you don’t have a good friend who’d want to do this with you on the same wavelength, you can also do it alone, but then take 30 40 second rest breaks. It would still be better and more fun together.
The workout could start with easy joint circles (hip circles, ankle circles, knee circles), mainly for the lower body. Next, you could jog for 5 – 7 minutes, after which do jump rope skips, 5 x 50, with a 30-second pause after each set of 50.
Once this warm-up is done, the first exercise could be the box squat. In my gym the girls did it with 35 kg. The execution is the same as a full or half squat, but you sit down on the box for a moment. What matters is that, with a straight (slightly arched) back, you sit down for a moment (a full second), after which you come up quickly, with a bit of acceleration and explosiveness. No jumping into the air, but at maximum speed. Your knees must not cave in, so keep your attention on that both going down and coming up. Of course, if you choose a challenging weight, your back may slump a little during the last sets, but pick a weight with which you can still complete all 10 x 10 at 100%. In a calorie-burning workout like this, technique shouldn’t become an obstacle. The goal is to burn calories. And don’t forget to come up as fast as you can (that’s when you burn energy).
Why box squats? Purely because it offers something new and different. I do box squats quite often myself, and I admit it’s pretty exciting and definitely complements the regular squat. But of course you can also do it as a regular squat.
So, box squats 10 x 10 with no rest, one finishes and the other starts. I use a box 50 cm high myself, but obviously the lower the box you take, the smaller the load and the more work you have to do coming up.
The bonus of the box squat in the context of this workout (where our primary goal is burning energy) is toned legs and improved speed abilities.
The second exercise is the seated leg extension with both legs. Note that there is no pause between the two exercises. How many plates you choose depends on your training level and strength. My girls did it with 3 plates, but you may manage 4 5 plates. Plate weights also differ. In any case, here too the goal is for the two of you to alternate and do 10 x 10.
Keep your technique proper, with no bouncing and no rushing. The tension must stay in the working muscle the whole time, which in this case is the quadriceps.
And the last exercise is the leg press, 10 x 10. The girls in my workout did an ascending pyramid: 50 kg 2 x 10, 60 kg 2 x 10, 70 kg 2 x 10, 80 kg 2 x 10, 90 kg 2 x 10. Whether you use one weight or increase it is up to you, the goal is still 10 x 10.
And that’s the workout done. It shouldn’t take more than 40 45 minutes, yet the workout is very intense. It worked the lower legs, hamstrings, quadriceps, glutes, plus the stabilizing muscles of the upper body (back, abs, etc.).
If you have the desire and energy, you can add 5 6 sets of abdominal exercises on top. And that would be the whole workout, aimed at lower-body tone and overall calorie burning. Quick, intense and effective!!! It’s important not to overdo the weights… you should be able to get through 10 x 10 of all three exercises, but it should still be a challenge. And don’t forget to psych yourself up… keep the work going the whole time!!!
Don’t forget to stretch at the end!!!
NB!!! In the same style, with heavier weights, men can also use this scheme to build strength and muscle. But you can also reduce the number of sets and the rep count, and vary the rest breaks!!!
Of course, not every workout is or has to be done this way, it’s just an interesting idea for a change!!!
Author: Janar Rückenberg
Come and train! ArtGym
