Fitness Exercise Video - Lower Body
DISCLAIMER
Use ACC Method in your Daily Fitness Exercise Training
A - Activate your muscles by tightening, squeezing, isolating, and flexing.
C - Connect your mind and muscle group so you are fully engaged with intensity.
Create a habit of correct posture
Correct formation.
Connect your breathing
through your nose as air enters your belly.
Inhale on relaxation and
Exhale during exertion.
For example:
breathe out as you lift the weight,
breathe in as you lower the weight.
C - Concentrate by focusing
on the muscle group.
Do it in slow motion.
Control your movements.
Visualize your end result. You can do it.
Pick a Level
Start with lighter weightS -10 pounds
Add more weights when you can do level 1 (30 reps) at ease.
Squats
- stand up feet wide
- activate quads sit down slowly down as low
- stand up tighten glute
Side Lunge + Alternating High Knees Combo
- Step to right press on heels squeeze quads
- Stand up tall lift high knees to chest , abs in this improves your balance
Deadlift
Use your hips for deadlifts . Activate and works the glutes, hamstrings, core, back, and trapezius muscles.
Get as close to your legs when declining and control movements as slow and as tight.
High Knees
- standing an workout
- bring high knees to chest abs in
- activate core and balance
weighted squat overhead plus side lunge
- lower into a seated position deep squat
- activate quads and press on heels
- overhead abs in
run in place plus hammer curls no weights
- get your heart rate up run in place
- flex your biceps for hammer curls
Back lunge plus hammer curls
- Get as close to your legs when declining and control movements as slow and as tight.
Squats and Jump Squats
- Benefits include:
- building quadraceps muscle and strength.
- helps boost aerobic and cardiovascular fitness.
- improving agility, mobility, and balance.
- toning your glutes, legs, and abs.
- burning calories and fat.
- boosting circulation.
- improving sport performance.
- strengthening bones.
Front Kicks + Weights + punch combo
-flex foot as if your kicking door
- abs in front kick punch
weighted side lunge plus high knees combo for quads n abs
Deadlifts for glutes
Squats + Lunges
Lunge + Front Raise Combo
Barbell Squats
Deadlift
Step up with weights combo
Box Jump
Box Step
Sumo squats with weights
Jump Squats with Twist
Deadlifts
Assisted Squats Machine
Combo Lunges + Hammer
Deadlift lateral raise combo
bent knee single arm upright row combo
single leg deadlift back leg lift with upright row combo
single leg deadlift with back leg lift