Home Workout Series - Legs

Hi, everybody, welcome to the next homework out series of Muscles n Meals Fitness. Today, I am going to do some leg exercises. I am starting off with an RDL or a Roman Deadlift. I have the tension band. I am standing on it and I have quite a bit of tension on it so that I keep the tension throughout the exercise. I am going to keep my back nice and straight, and I am going to bring myself forward to 90 degrees and back up again on the band. This exercise is for the back of your legs, your hamstrings, your glutes…. straight down. Make sure you keep your back straight. I have my head propped up because I am talking to you guys, but keep your neck in line with your back, and back up again. Again, if you want to try to go through this range of motion, 12 to 15 times, you will feel that in your hamstrings and your glutes. 

Next exercise we do not need any equipment for this one. We are just going to do an air squat. You are going to keep your feet just slightly wider than shoulder distance apart. Keep your core nice and tight throughout your range of motion. You are going to sit back. That is all you have to do. Sit back in a chair, bringing yourself up and down. Nice deep squats. Make sure you are breathing. Keeping your core nice and tight. Keep your back nice and straight and sit back. Do not let your knees come forward. Keep the bottom part of your leg static and keep going through the exercise. You want to do more of these, maybe 15 to 20 reps of your air, squats. 

Everyone lunges are our last exercise in our homework series for legs, you can do them outside or indoors. If you have enough room to do the walking lunge, I am just going to do a stationary lunge for you. Bring your front leg forward, your first leg.  You do not want your knee to extend over your toe and your back leg is coming to just shy of the floor, and then push yourself back up again. You want to repeat this exercise maybe 20 to 25 times. You keep your core nice and tight through out of all exercises. This one included and keep your back straight. You want to keep yourself up nice and tall leaning forward into the exercise.