Today is another Monday and is dedicated to the lower body. Nowdays, we might find boring have a workout inside a box call it gym, call it Crossfit box, call it yoga studio. Outdoor workout gets popular every summer. I love training at the calisthenics parks in Vienna and my own park. Every urban area offers great workout places for you to train, you need only bottle of water, a towel, earphone to play your favorite music and you are set to enjoy your urban workout training anywhere you like. Do not hesitate to get out of your office at your lunch break if is only for a quick run. Here is a Urban workout training that Live Healthily Ever After created for these bright times in the city.
URBAN LEG WORKOUT
JUMP BENCH SQUAT
Jump bench squat or box jumps from Crossfit are beneficial for gaining power and speed. you can use them as total workout or include them as part of your warm-up movements before your leg day workout routine.
Hamstrings, Gluteus, Quadriceps, Adductors, Abductors, Calves
JUMP BENCH BENEFITS
Because is a plyo exercises it will give power to your legs and core. It builds strength in the quadriceps and improves knee stability. It improves your running and basketball game. It builds power in your lower body.
1.- Stand feet hip wide apart
2.- Engage your abs and squat jump
3.- land in a squat position, make sure that you do it graciously and the more silence the best
4.- Extend your hip to and standing position
5.- Either jump back or step back
6.- Repeat for 3 sets of 8-10 depending on the high of your bench
BULGARIAN SPLIT SQUAT
Bulgarian split squat is a efficient exercise that provides strength to the gluteus muscles, front and back legs. It is a great drill that strength coaches include for athletes from different sports. Brazilian Jiu-jiutsu and soccer get the benefits of strength and balance.
Quadriceps, Gluteus Maximus, Soleus, Adductor Magnus, Hamstrings, Gastrocnemius, Gluteus medius and Gluteus minimus, Abdominals, Erector Spinae.
BULGARIAN SPLIT SQUAT BENEFITS
It builds legs and glutes muscles meaning, lifts your butt and tones your legs. Burns fat and builds abdominals. You can do it everywhere, either at home, at the gym, at the park or even in the most famous street of your city: Graben.
1.- Stand in front of your bench giving your back
2.- Place your feet on the bench, make sure you find your correct standing
3.- Engage your lower abs
4. -Squat down until your knee touches the floor, keep your balance, correct your standing if needed, if you are a small person like me getting the right position might take few seconds figuring out how to keep your feet on the bench and squating down until touching the floor. Find your own position just remember to extend the hip on the way up to extending
5.- Come up to standing with feet in the bench
6.- Repeat for 5 sets of 5 reps if you want to get the technique, if your know already the movement, do 3 sets of 8-10 reps
LOWER BODY STRETCHING ROUTINE FOR FLEXIBILITY
After a hectic workout you give your muscles time to recover. Use couple stretches before you conclude your urban leg workout. Stretching keeps your joints save from injuries and helps you regenerate the muscles and tissues quicker.
Here are some stretching drills for you to apply for cooling down: Bound angle pose, Low crescent lunch pose and revolved crescent lunch pose.