Army Monday: We Give You 1,000 Causes to Love Leg Day

300×250 – inPost

Are you prepared for the 1,000-Rep Leg Exercise?

That’s not a typo. There wasn’t an additional zero added on accident. It is a leg exercise consisting of 1,000 (one thousand) complete reps.

Why? As a result of once you’re serving in the US Army, typically you must do some additional within the fitness center to get an edge. Or quite a bit additional, relying on the day.

Even for those who’re not within the navy, perhaps right now is the day you knock out this lower-body 1,000-rep routine, courtesy of an Military Nationwide Guard Officer.

This one will burn!

Featured Coach: First Lieutenant Bridget Auch is a finance officer within the Military Nationwide Guard. She’s an endurance runner, bodybuilder, and slalom water skier, and he or she believes folks should proceed to study new expertise with the intention to grow to be multifaceted. “When you broaden your skillset,” says Auch, “you improve the frequent pursuits you’re in a position to share with folks. An vital and infrequently forgotten side of well being is human connection — surrounding your self with like-minded, pushed individuals who can hold you accountable.”

Gear Wanted: Barbell, dumbbells (or kettlebells), leg press, leg extension, and leg curl machines.

Time Dedication: Round About 60 minutes.

Exercise Overview: You’re most likely conversant in all of the workout routines on this routine: loaded squats, air squats, leg press, leg extension, leg curl, lunges. However you’ve by no means achieved these bread-and-butter fundamentals fairly like this earlier than, with 500 air squats complete and 100 reps every of the opposite 5 strikes.

One thousand reps later, you’ll have sufficiently torched your quads, glutes, and hamstrings, after which some. “Your first problem of this exercise is to get somebody to do it with you,” Auch says. “Your second problem is to be a bodybuilder for a day. Attempt one thing new! This exercise could be very easy, however it can kill your legs.”

Disclaimer: Attributable to its excessive quantity, this exercise is for intermediate to superior trainees. When you’re a newbie, give your self a number of months of coaching at the least earlier than tackling the 1,000-Rep Leg Exercise.

Military Nationwide Guard Officer Bridget Auch’s 1,000-Rep Leg Exercise

After a five- to 10-minute warmup involving low-intensity cardio and dynamic full-body stretching, carry out the next workout routines on the prescribed units and reps within the order listed.

All workout routines listed for five units of 20 reps (5×20) needs to be achieved with added resistance, utilizing a snug weight for 20 reps. For squats and strolling lunges, use no matter gear you may have – a barbell, a pair of dumbbells, one dumbbell or kettlebell (goblet squats), sandbag, and so on.

For air squats, use solely your body weight and full the 100 reps in as few units as potential, resting as wanted. “That is bodybuilding,” says Auch. “You’re not making an attempt to finish this as quick as potential. Your aim is to finish it and do the workout routines with right type.”

  • Squats – 5 units, 20 reps
  • 100 Air Squats
  • Leg Press – 5 units, 20 reps
  • 100 Air Squats
  • Leg Extension – 5 units, 20 reps
  • 100 Air Squats
  • Leg Curl (seated or mendacity) – 5 units, 20 reps
  • 100 Air Squats
  • Strolling Lunge – 5 units, 20 reps
  • 100 Air Squats

Source link

Leave A Reply

0 0