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Legs

Outdoor Leg Workout

Do you have a clear open space and a wall? Body weight is amazing for leg workout, and Aaron Marino of alpha m. demonstrates how. Make sure your form is of utmost perfection.

You don't need any fancy equipment. You just need yourself, some shoes, and space. Complete three sets.

  1. Start with 50 walking lunges, nice and slow with chest up.
  2. Next, do 50 body weight squats with chest up and down 90 degrees.  Don't come all the way up to a stand and keep knees soft.
  3. Step-ups are next with 20 on each leg. Be careful with those if you have any knee issues- go to a low or single step.
  4. The last exercise is squat jumps (don't do if you have knee or back issues). The plyometric explosion is key. Shoot for 25 jumps. Make sure you are methodical with foot placement and form. You can substitute with more squats.

Past Topics

New Topics Added Weekly!
Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead More»
Body Building Basics -
December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»
Stiff Leg Dead Lifts -
December 12, 2011
Excellent for glutes and hamstrings, Aaron Marino of alpha m. demonstrates stiff leg dead lifts. Your legs should have a slight bend. Take the bar, hands about shoulder width apart, lift up & step back, and let yourself drop. When you drop, you should feel a pull in your hamstrings. Read More»
Free Weight Squats -
December 12, 2011
The King of all lower body exercises, Aaron Marino of alpha m. demonstrates free weight squats. This exercise needs practice, and don't go super heavy. Feet shoulder width apart, head up & chest up, and butt is back. Down 90 degrees and up. Do a set of 10 - 12. Go slower with less weight to get the most out of these squats. Read More»

Jump Lunges | Plyometric Exercise -
December 12, 2011
Jump lunges are a plyometric exercise that takes a bit of practice. Aaron Marino of alpha m. demonstrates the exercise and warns that those who have knee injury should not do this exercise. Read More»
Jump Squats | Plyometric Exercise -
December 12, 2011
An awesome plyometric exercise (resting position to exploding) is jump squats. Aaron Marino of alpha m. demonstrates the exercise. Boom! You keep doing these, by the time you get to 10 -15 you will be burning and winded. Read More»
Plie Squats -
December 12, 2011
Plie squats work the entire lower body and be performed with reverse grip and with weight or no weight . Aaron Marino of alpha m. demonstrates the proper form and exercise. Read More»
Smith Machine Squats -
December 12, 2011
The Smith Machine squats allow feet to be in varied positions. Aaron Marino of alpha m. says this exercise is safer due to the locked in bar. The standard squat is demonstrated first, which works glutes, hamstrings, and quads. Squats with feet together and forward a bit is the second demonstration, which works the quads and glutes. Read More»
Step Ups | Glutes and Quads -
December 12, 2011
Step Ups work the glutes and quads. All you need are dumbbells (or body weight) and a step. Aaron Marino of alpha m. demonstrates the exercise. Perform 10 -20  reps on each leg. If you are out of breath when you are done, let your heart rate recover. Read More»

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