Get Stronger By Bodyweight Leg Exercises

If you really want to be stronger, train like a girl.

That’s according to fitness expert and Gold’s Gym  Jay Cardiello who says that guys have training for strength and muscles all wrong.  And it doesn’t mean that you need to run out and find a hip hop classes or purchase new yoga pants for Zumba class. You just need to tweak some things.

“Men train for aesthetics while women train for application,” Jay says. “That’s why you see them doing balance exercises, Pilates and yoga.”

Guys, on the other hand, are training for tank top season. And while no one should blame a guy for aiming to look good naked, those big muscles should help when you have to lift something over your head or even just manage your own bodyweight.  Plus, training too look better in the mirror puts you at higher risk for injury, Cardiello says. “We have to pre-hab before we rehab,” he said.

That means that no more rolling out of bed and hitting your morning sessions straight after you’ve brushed you teeth. That means no more changing into your gym clothes in the office bathroom and high-tailing it to the gym just in time to meet your buddy on the treadmill or at the dumbbell rack.

According to Cardiello, a celebrity trainer who has worked with rapper/actor 50 Cent and basketball star Kevin Love and also starred in ABC’s reality competition My Diet Is Better Than Yours, men especially need to focus on functional train methods that train your entire body and keep you balanced.

Most of us have been sitting at desk all day and although we can’t undo the damage done by being sedentary you can protect yourself from injuries by preparing your body for the effort to come.

Before you start working out, Jay suggests adding these moves to your warm up program:

Warmup

Arm Circles: Start with your arms straight out to your sides and make small circles going forward and then small circles backwards. Slowly the size of circles with each the circles very few rotations. Continue for 30 seconds in each direction while marching in place with high knees in the entire time.

Arm Swings:  Start with your arms straight out to your sides and swing them both across your body, swinging open and back across your body again. Continue for 30 seconds  while marching in place with high knees the entire time.

Solider Walk: Swing your arms up and down for 30 seconds while marching in place with high knees the entire time.

3 rounds, 30 seconds each:

Jumping Jacks

Skipping

Bodyweight Squats

Workout

Single Leg Squats (1-3 sets, 15 reps each leg)

How to do it: Sit on a bench with your left foot off the ground and your right firmly planted with your skin vertical. Stand up on your right foot, driving through your heel until your hips are fully extended. Complete 15 reps and then switch legs.

Bench Step-Ups (2 sets, 15 reps each leg)

How to do it: Step up onto a bench with your right foot until you’re standing. Keeping your balance, try not to touch the bench with your left foot once you are standing on top. Focus on controlling your body as you lowering yourself back to the ground. Complete 15 reps and then switch legs.

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