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Working Out With a Purpose: Four Main Ways to Get In Shape

Working Out With a Purpose: Four Main Ways to Get In Shape

You’ve most likely, at one point in the fairly recent past, thought to yourself:

“I really should be going to the gym more often.”

You even decide to bite the bullet and sign up for a membership.

You break out your hoodie and sweatpants, dust off your sneakers, and walk through the door…only to realize you don’t really have any idea where to start.

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You know you should be going to the gym, but you don’t know what to do now that you’re actually there.

Before you start working toward some arbitrary goal just because you feel like you should, think about what it is you hope to accomplish in this new venture.

Lose Weight

Perhaps the most common reason people join a gym is they realize they’ve gained way too much weight over the years.

If this is the case, you will want to perform exercises that are specifically intended to help you trim your excess fat stored away throughout your body.

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This is definitely not something that can be done at a leisurely pace.

You’ll eventually want to check out some of HIIT (high-intensity interval training) methods available, and see which one best suits your needs. But before you dive into such an intense regimen, get a feel for what your body is ready for. Once you have a baseline for your abilities, get ready to push yourself to the max if you want to lose the excess weight you’ve been carrying around.

Gain Weight

On the other hand, maybe you want to actually gain weight.

Of course, there’s a difference between gaining weight by eating a dozen donuts every day and by lifting weights (Hint: One is much healthier for you).

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When you gain weight in the form of muscles, you’re really replacing fatty tissue with muscle mass. Though you may have heard people say “muscle weighs more than fat,” what they mean is muscle is denser. In other words, 200 pounds of muscle weighs the same as 200 pounds of fat – but a muscular body is much more trim and lean.

At any rate, you want to avoid isometric exercises that only strengthen one area of your body. If you’re aiming to gain weight, you should focus on compound exercises such as squats and bench presses that work core muscles in various capacities.

And, of course, never, ever, skip leg day.

Boost Stamina

Perhaps you realized you needed to hit the gym after you ran up a flight of stairs and needed to stop halfway to catch your breath.

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Building stamina actually goes hand-in-hand with losing weight, so you should follow most of the same guidelines mentioned above.

One of the most important things to focus on when building stamina is to avoid routine. If you’re just going through the motions and barely breaking a sweat, you’re not pushing your body to its fullest potential. As long as you’re able to push harder, you should be.

Maintenance and Rehab

Perhaps the only time you shouldn’t push yourself as hard as possible is when you’re rehabilitating your body after an injury. During this time, your focus should be on getting back to baseline and maintaining a steady regimen.

Hopefully, you’ll be able to enlist the help of a physical or occupational therapist to help you get back to your normally-functioning self. These specialists know the best path to take on your road to recovery, so it’s best to consult with them after sustaining an injury before you start working out again. You don’t want to risk re-injuring yourself and spending even more time laid up on the couch.

After successfully rehabilitating an injury, don’t just stop working out. Take a look at other improvements you could make to your body, and make the moves you promised yourself you would after you hurt yourself in the first place.

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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