Home Lower Body Workout Routine

29 Thursday Sep 2011

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Billerica Fitness Studio, Boot camp Billerica, Boot camp Danvers ma, boot camp northshore, Bootcamp Danvers Ma, Danvers bootcamp, danvers ma, danvers personal trainer, Fitness Billerica, Fitness Bootcamp Danvers Ma, home workouts, malden bootcamp, Northshore bootcamp, northshore ma bootcamp, Uncategorized, Winchester, Winchester best personal trainer, winchester boot camp, Winchester Bootcamp, Winchester personal training, Winchester women’s fitness boot camp

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Lower Body Home Work out Routine

Hey All,

I put together a quick 30 minute workout that is effective but not overwhelming on your body. Now this was an all lower body workout without any equipment meaning you can do this right from the comfort of your living room.

Each Exercise can be done a couple of different ways and it’s all in your preference.

You can either use a method of timing the exercise for 30 seconds or using a repetition method and counting how many you are doing. Usually a good rep count would be between 15-20 reps or if your advanced do 35 or more reps.

I know you bootcampers out there love hearing those numbers!

Here’s your home work out routine:

1. Start with Chair Squats and then a pause at the bottom position just above the chair (not sitting) for 10 seconds or 5 if you are a first timer and then repeat one more time for another 10 and another pause for 10 seconds.

2. Move to in place lunges using either the Timed or Rep Method of counting your reps.

Repeat the above 1 more time before moving on to the next mini-circuit.

1. Jump squats are next for 10-15 reps

2. Followed by wide pray squats for 10-15 reps

Repeat the above 1 more time before moving on to the next mini-circuit.

For the Mini-Circuit below you will start at one wall in your house where you have enough room and doing the exercise to the other wall and then back.

1. Walking lunge up, down, up, down.

2. Jump Squats across the floor up, and then down.

3. Jumping jacks 20 reps

Repeat the above 1 more time before moving on to the next mini-circuit.

1. Jump Switch Squats

2. Repeat these 1 more time

There you have it doing these mini-circuits back to back with a 1-2 minute rest in between will have you sweating and have your legs feeling like they have never been worked before.

Until Next Time

Your Fit Coach

Mike

ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathleticsbootcamps.com or http://www.mlathletics.com for more info on these programs!

Turkey Day Protein Pancakes & Abs and Butt Bodyweight Workout from ML AThletics Boot Camp

24 Tuesday Nov 2009

Posted by ML Athletics Fitness Programs in Billerica Boot camp, Billerica Bootcamp, Boot camp Danvers ma, Bootcamp Danvers Ma, Danvers bootcamp, home workouts, northshore ma bootcamp

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Delicious Protein Pancakes Recipe

It’s been a great year here at ML Athletics. And I’m very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I’m showing you how grateful I am.
But before I do… Let’s get serious for a moment. You’re going to eat a LOT of food this Thursday. You know it. I know it. And that’s ok. I’m sure you’ve been working out just a little bit harder to prepare for it, right?

And I know you’re going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That’s a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So here’s a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won’t go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe at
http://warriorstrengthcoach.getprograde.com/prograde-pancake-recipe.html

Be sure to let me know how you like it. I have tried it and it’s pretty good

Now your Turkey Day Home Body Weight Workout to burn those extra calories before you chow down…..

Turkey Day Abs and Butt Bodyweight Workout

Make sure to keep your abs tight on each and every exercise below creating a strong mid-section.

Squats

Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle.

Start and End

Stationary Lunge Each Leg

Stand with 1 foot in front of the other making sure you have a good separation between both feet. If you front knee is over your toes you need more separation. Start in the up position and slowly bring your back knee dipping down toward the ground while keeping your back foot and heal straight.

Side View Front View

Jump Squats

Make sure to keep your abs tight and knees back. Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle and then jump up and brace yourself for impact while folding yourself down into another squat. Do not land on your knees as you do not want to injure yourself.

Start End

Frog Squats

Make sure to keep your abs tight and knees back. Rotate your hips back and sit back into the pretend chair. Stand feet shoulder width apart toes pointing forward. Sit down until you are at a 90 degree angle. This is just like a regular squat with one important difference, do not go all the way up. Front the sitting position only come up with your butt about 6-10 inches while keeping your butt flexed. Keep your arms on your thighs.

Start End

Crunch to Double Leg Press Outs

Start in a normal crunch position and bring your legs up to a sitting position. Keep the abs tight and start to extend your feet and legs out all the way as pictured in the last photo. Repeat.

Start Mid End

Leg Raises

Start in a complete spread position as pictured in the first photo and hold your legs a few inches above the ground. Bring your legs all the way up while keeping tension on your mid-section and slowly lower your legs to the ground and tap those deals softly and raise back up again. Make sure to keep your legs as straight as possible the whole way up and down.

Start End

Jack Knife

This is just like the leg raise exercise but you are going to bring both your hands and feet together and then back down. Remember to do this slowly and controlled for an incredible burn.

Start End

Until Next Time

Your Fit Coach

Mike

PS – Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday.

http://warriorstrengthcoach.getprograde.com/prograde-pancake-recipe.html

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

10 Minute Circuit Workouts for Getting Shredded Six Pack Abs

30 Monday Mar 2009

Posted by ML Athletics Fitness Programs in Bodybuilding, bootcamps, build muscle, diet, diet pills, dieting, fat burn, fat burners, fat loss, fitness, home workouts, muscle building, muscle gains, strongman, supplements, weight loss

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10 Minute Circuit Workouts for Getting Shredded Six Pack Abs

As we get closer to summer we all start to change the way we eat, drink, and take care of our bodies.

The truth is everyone wants to look better naked which means looking better on the beach.

If you want that ultimate Shredded Six Pack then you need to pay attention to the ab circuit workout below.

Start with the following and do them in a row then repeat.

Warm Up Ab Routine:

Static Leg Holds heals 6 Inches off the ground.

Lie flat on your back keeping your head relaxed at all times. Take your feet and put them straight out in front of you together. Your heals will be about 6 inches off the ground. The exercise is meant to work your lower abs.

Hold these for about 20-30 seconds to start of with and you will gradually work your way up to 60 seconds.

Plank:

Turn onto your stomach. Go into a pushup position where you are up on your toes. The difference here is that you will be on your forearms with your fists touching each other making a triangle with your arms.

Your body will be as stiff as a board making sure that you do not let your mid-section fall into the floor. Tighten your abs the whole time.

Hold this again for 20-30 seconds to start with working your way up to a minute.

Superman:

This one is pretty easy to explain. Lie flat on your stomach and bring your chest and thighs off the floor like superman.

Hold this again for 20-30 seconds working your way up to a minute.

Repeat this one more time.

Here is the workout you will move into after the initial warm up.

Static Leg Holds Heals 6 inches off the ground:

I love this exercise as when you incorporate it with an active ab exercise it will work wonders.

Hold these for 30 seconds then move into Leg Raises

So basically here is what it would look like.

Hold legs out for 30 seconds then do a set of 10 holding your legs together and raising them until your feet are parallel to the ceiling.

Repeat this workout 3 times.

This is a simple 10-15 minute ab routine that you can do anywhere.

Look for more ab routines coming soon

Until Next Time

WSC

5 Quick Tips to Staying Healthy During Cold andFlu Season!

29 Sunday Mar 2009

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Quick Tips to Staying Healthy During Cold and Flu Season!

I am writing this today since well yup I got sick. I am not happy about it and the last time I was sick was about 2 years ago. That’s right. Could you imagine going 2 years without being sick well if you can’t you have to read below.

Drink Plenty of Vitamin C or take the tablet form

Which ever one you choose it doesn’t matter but it is a must to helping your immune system.
So what’s a good amount to take?

The FDA states that an amount of 60mg is sufficient.

Well here is what I take. 1000mg a day but that’s just me.

Keep in mind the following:

Taking excessive amounts of vitamin C (more than about 1000 mg per day) may cause nausea, stomach cramps, diarrhea, and possibly kidney stones. Discuss the use of vitamin supplements with your doctor.

Keep Hydrated:

This one is so simple that I believe I have included it in many of my articles and blog posts.There have been studies tying headaches to not having enough water in your body.

Now here is what we have been told for years. Drink 8 eight ounce glasses of water a day. Now let’s think about this one for a minute.

If you weigh more shouldn’t you drink more? If you workout more and stay very active don’t you need more?

I think you get the picture. Get plenty of water every day.

Eat Healthy:

If you keep to a consistent healthy meal plan every day then you are more likely to stay healthy.
I’m not saying that you can’t treat yourself but that doesn’t mean eating like crap everyday.

Plenty of veggies, fruits, protein, good fats, and solid carbs for energy.

Keep stress out of your life at all cost.

By remaining stress free your body is more likely to stay healthy and not be brought down by bacteria waiting to get it’s hands on someone who is stressed by life.

Try getting back to the simple things in life like listening to your favorite music, get a hobby if you don’t have one, take a walk on the beach.

Just make sure to give back to yourself since you spend about 99% of your time giving back to everyone else.

Well how can you stay stress free. Read the next and last tip.

Exercise:

Studies have shown that exercise helps to aid your mind and body when it confronts stressful situations.

Workout at least 3 times per week and you will find yourself having more energy, a better body and a bit more of a stress free life.

I live by these tips…..

5 Quick Tips to Staying Healthy During Cold andFlu Season!

29 Sunday Mar 2009

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Drink Plenty of Vitamin C or take the tablet form

Which ever one you choose it doesn’t matter but it is a must to helping your immune system.
So what’s a good amount to take?

The FDA states that an amount of 60mg is sufficient.

Well here is what I take. 1000mg a day but that’s just me.

Keep in mind the following:

Keep Hydrated:

This one is so simple that I believe I have included it in many of my articles and blog posts.There have been studies tying headaches to not having enough water in your body.

Now here is what we have been told for years. Drink 8 eight ounce glasses of water a day. Now let’s think about this one for a minute.

If you weigh more shouldn’t you drink more? If you workout more and stay very active don’t you need more?

I think you get the picture. Get plenty of water every day.

Eat Healthy:

If you keep to a consistent healthy meal plan every day then you are more likely to stay healthy.
I’m not saying that you can’t treat yourself but that doesn’t mean eating like crap everyday.

Plenty of veggies, fruits, protein, good fats, and solid carbs for energy.

Keep stress out of your life at all cost.

By remaining stress free your body is more likely to stay healthy and not be brought down by bacteria waiting to get it’s hands on someone who is stressed by life.

Try getting back to the simple things in life like listening to your favorite music, get a hobby if you don’t have one, take a walk on the beach.

Just make sure to give back to yourself since you spend about 99% of your time giving back to everyone else.

Well how can you stay stress free. Read the next and last tip.

Exercise:

Studies have shown that exercise helps to aid your mind and body when it confronts stressful situations.

Workout at least 3 times per week and you will find yourself having more energy, a better body and a bit more of a stress free life.

I live by these tips…..

Michael Phelps, Bongs and 6 Pack Abs

06 Friday Feb 2009

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Michael Phelps, Bongs and 6 Pack Abs

So by now you’ve probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn’t let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we’re role models. Somebody somewhere is looking up to us for guidance. It’s a shame Michael Phelps screwed up, but he did. What’s done is done. I know it reminded me that as a, fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I’m not one to give people a million chances, I do believe in second chances. Forgiveness, which, when it comes to melting fat, and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive you’re self and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it’s another great reminder. If you want a lean, hard body and 6 pack abs, you’re going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don’t fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period!

Look, if you’re not eating enough fruits and vegetables you need a Whole Foods based multi like www.warriorstrengthcoach.getprograde.com/vgf like Prograde Nutrition’s VGF 25+

If you aren’t optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout – http://www.warriorstrengthcoach.getprograde.com/workout like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember, to look for the positive lessons you can learn.

Until Next Time

WSC

PS – If you’re serious about your training and want the best nutritional products, then use what I use – Prograde Nutrition www.warriorstrengthcoach.getprograde.com

Michael Phelps, Bongs and 6 Pack Abs

06 Friday Feb 2009

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Michael Phelps, Bongs and 6 Pack Abs

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period!

Look, if you’re not eating enough fruits and vegetables you need a Whole Foods based multi like www.warriorstrengthcoach.getprograde.com/vgf like Prograde Nutrition’s VGF 25+

Anyway, when you see a news story like this one involving Michael Phelps, always remember, to look for the positive lessons you can learn.

Until Next Time

WSC

PS – If you’re serious about your training and want the best nutritional products, then use what I use – Prograde Nutrition www.warriorstrengthcoach.getprograde.com

Fast Fat Loss Plan

05 Thursday Feb 2009

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Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true.

Do you know what that reason is?

It’s because they actually HAVE goals written down. The vast majority of people on this planet do not.

And not only do people that achieve goals actually set goals, they also create a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to “lose some weight?” Or do you have specific goals and a plan to reach them?

Do you have a plan for what you’re going to eat each day so you’re not tempted to fill up on fast food? Do you have a deadline for when you’re going to reach your goal?

Here’s another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy or whatever your goal is, you, MUST have written goals and a plan to achieve them.

Until Next Time

WSC

PS – Fail to plan, plan to fail. Life is easy when you plan for it to be.

If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? http://warriorstrengthcoach.getprograde.com/lean

Change and Action

27 Tuesday Jan 2009

Posted by ML Athletics Fitness Programs in Bodybuilding, build muscle, diet pills, fat burners, fitness, home workouts, muscle building, supplements, weight loss

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Change and Action

I am going to talk a bit about making a change and taking action in you’re life to better you’re health through fitness and proper nutrition.

Now this is not a political discussion so what ever you’re beliefs are this has nothing to do with them. It’s about Change and Taking Action.

Last week was a historic week with the inauguration of the first black president in history. We have come a long way in this country. We have changed our thought process. We made history.

President Obama clearly stated that this country needs a change and what did he do on the first day of his Presidency? He made change. Regardless if you agree or disagree with this man he made change by taking action.

So what’s this have to do with fitness and nutrition? Change and Action are required if you want to achieve you’re fitness goals.

In today’s society we have a real problem. America is over weight and I’m not sure that we really realize the true nature of the issue.

So what are we doing to cure obesity in America?

We are the number one country in the world with this problem.

Most people don’t realize that their over weight until it’s too late.

Now it’s at this point that they want to change and help themselves but it’s also at this point that they might feel that they are too far gone to help themselves.

Its effects every part of you’re life, Looks, health, Self Confidence.

So who is the one responsible for curing this epidemic?

The answer is easy. YOU

Yes you. You are the one that needs too take action.

Action is the cure for this issue in our country.

Without taking action you will still be sitting on that couch eating down to the bottom of that bag of chips.

Action only results from wanting to make a change.

The time is now and you can’t wait any longer or this countries issue only gets worse.

I know I might be being a bit hard right now but I feel that people are not taking the problem seriously until you watch the news and see this 800lb man that is stuck in their apartment for the last 5 years because they are not able to get up and fend for themselves.

You might be saying that well he has a thyroid problem or it’s something medical.

Listen that man got that way simply by eating more food than his body required simple.

The time is now and you have to take ACTION!

Until Next Time

WSC

Change and Action

27 Tuesday Jan 2009

Posted by ML Athletics Fitness Programs in bootcamps, diet, diet pills, dieting, fat burn, fat burners, fat loss, home workouts, muscle building, muscle gains, strongman, supplements

≈ Comments Off

Change and Action

I am going to talk a bit about making a change and taking action in you’re life to better you’re health through fitness and proper nutrition.

Now this is not a political discussion so what ever you’re beliefs are this has nothing to do with them. It’s about Change and Taking Action.

Last week was a historic week with the inauguration of the first black president in history. We have come a long way in this country. We have changed our thought process. We made history.

So what’s this have to do with fitness and nutrition? Change and Action are required if you want to achieve you’re fitness goals.

In today’s society we have a real problem. America is over weight and I’m not sure that we really realize the true nature of the issue.

So what are we doing to cure obesity in America?

We are the number one country in the world with this problem.

Most people don’t realize that their over weight until it’s too late.

Now it’s at this point that they want to change and help themselves but it’s also at this point that they might feel that they are too far gone to help themselves.

Its effects every part of you’re life, Looks, health, Self Confidence.

So who is the one responsible for curing this epidemic?

The answer is easy. YOU

Yes you. You are the one that needs too take action.

Action is the cure for this issue in our country.

Without taking action you will still be sitting on that couch eating down to the bottom of that bag of chips.

Action only results from wanting to make a change.

The time is now and you can’t wait any longer or this countries issue only gets worse.

You might be saying that well he has a thyroid problem or it’s something medical.

Listen that man got that way simply by eating more food than his body required simple.

The time is now and you have to take ACTION!

Until Next Time

WSC

Mlathletics's Fitness Bootcamps

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Category Archives: home workouts

Home Lower Body Workout Routine

Turkey Day Protein Pancakes & Abs and Butt Bodyweight Workout from ML AThletics Boot Camp

10 Minute Circuit Workouts for Getting Shredded Six Pack Abs

5 Quick Tips to Staying Healthy During Cold andFlu Season!

5 Quick Tips to Staying Healthy During Cold andFlu Season!

Michael Phelps, Bongs and 6 Pack Abs

Michael Phelps, Bongs and 6 Pack Abs

Fast Fat Loss Plan

Change and Action

Change and Action

Follow “Mlathletics's Fitness Bootcamps”