Keep in mind that this workout is only for those who are free from injuries of their hips, backs, knees and ankles, or any part of their bodies for that matter. Everyone else just needs to learn the correct technique either online, in magazines (such as Oxygen, Fitness, Shape, Muscle & Fitness and more) and take the time to do it. I provided some links where I found them below, in blue. I believe that a beginner can get an incredible workout in as little as 15 minutes. For example, I did this on Daylight Savings day for 30 minutes when I just didn't feel like leaving the house and my glutes were so sore the next day, I could barely pick up any of the clothes that fell on the floor when Samantha was helping me fold the laundry. Seriously.
I usually do a "giant set" of maybe 5 exercises total- about 20-25 reps each with body weight only. Then depending on how much time I have, I'll repeat the giant set 3-5 times. Trust me, you'll sweat, and next day you'll burn. Beginners should start much slower. Try 3 exercises and perhaps 10 reps each.
This piece from WebMD shows the very basics of the lunge and squat. If you are not familiar with L&S, then check it out.
The most important thing to keep in mind is that you never want your knee to jut out past your toes as it places undue stress on the knees. This is really important. Also you always want to keep your abdominal muscles engaged. Here I demonstrate the basic "Split or Static Lunge":
- Regular squat
- Sumo (wide or plie) squat
- Narrow stance squat (feet just under hip-bones)
- Curtsey lunge
- Side lunge
- Static or Split Lunge
- Forward lunge one leg at a time
- Rear lunge one leg at a time
- Alternating lunge forward (left then right food- hello heart rate!)
- Alternating lunge rear
- Walking lunge
- Reverse walking lunge
- Isometric Ham curl- (lying on a bed, bring a chair nearby- put heels on seat of chair, bend legs at the knee and SQUEEZE your hammies and raise your butt and hold. Then repeat several times until you feel the burn!
A bit of soreness for a day or two tells me that I worked hard enough. If it's sore for longer, then I know to back off a bit next time.
If you try this routine, let me know how you like it.
Q: Do you have a go-to workout that you rely upon in a pinch?