Get stepping… a leg workout idea!
Today I want to share a little inspiration for your leg workout. Here’s an interesting combination of squats and lunges I’ve put together.
You start with just twelve lunge steps, then add short sets of squats as you move from one set to the next. The first three sets always include 12 lunge steps; you simply add sets of squats.
From the fourth set onward, you start breaking the twelve lunge steps into smaller groups, inserting sets of five squats between them. In the fourth set, you split the twelve lunge steps into two groups (2 x 6 steps with 5 squats in between). In the fifth set, you split the twelve steps into three groups (3 x 4 steps with 5 squats in between). In the sixth and final set, you do 5 squats after every two lunge steps (6 x 2 steps with sets of 5 squats in between).
The combination:
1. 12 steps
2. 5 squats + 12 steps
3. 5 squats + 12 steps + 5 squats
4. 5 squats + 6 steps + 5 squats + 6 steps + 5 squats
5. 5 squats + 4 steps + 5 squats + 4 steps + 5 squats + 4 steps + 5 squats
6. 5 squats + 2 steps + 5 squats + 2 steps + 5 squats + 2 steps + 5 squats + 2 steps + 5 squats + 2 steps + 5 squats + 2 steps + 5 squats
How and when can you use this lunge combination?
First, you can do it as a standalone workout. Ladies and young women, get together on a lovely summer afternoon and do this combined lower-body workout a couple of times a week. To start with, that’s all you need for a shapely butt and great-looking legs. Of course, those benefits always depend on pairing the workout with an appropriate diet.
Second, this approach can occasionally serve as your entire leg workout—occasionally, not all the time. It also works well as the lower-body portion of a full-body training program.
Third, you tough guys can include these combined sets of lunges and squats in your leg day workout, perhaps toward the end. That’s how I’ve used them myself.
You can also progress with this combination. If you’re a complete beginner, it might make sense to start with just 1 squat between the lunges instead of 5, then build up to 2, 3, 4 and only then 5 squats. The next step would be to complete the combination (6 sets) with added weight, using a barbell across your upper back. I’ve done this combination with 50 kg as the final exercise in my leg workout. I wouldn’t say it was impossible, but it wasn’t easy either.
Anyway, I recommend giving it a try—let me know how you get on!
Author: Janar Rückenberg
Source:Turg.Fitness.ee
Come work out! ArtGym
