blog # 13 the golden three

Olenka a friend of mine who I met at the University of Arizona is fairly athletic, and has taken my cardio kickboxing class many years ago. She asked me the other day:

"what can I do for my lower body?"
When I asked what her present routine is she said that she does: some squats and cardio (on the machine) and the adductor/abductor machine.

This is what I recommend:

What I call "The golden three":
Deadlift (important functional exercise)
Lung (excellent lower body toning/strength exercise)
Squat (important test of core strength exericse)

there are countless modifications of these exercises to fit your fitness needs. Whether you’re deconditioned, or a bodybuilder these exercises should be incorporated into your workout. (unless you have an injury and have limitations.)

Basic deadlift:

Other forms of a deadlift are:

Romanian-straight leg or slightly bent legs (make the hamstrings work harder)

Advanced deadlift: use kettle balls or a barbell (and add weight)

Shelf deadlift: really focus on your obliques by holding one weight to the side of your body

squat

vary your foot movement (weight placed in the heels watch the knee placement)

Supported squat: use a stability ball to support your back and make the quads burn!!

lunge: This is my client Pam doing an alternating lung (I increased her intensity by adding a barbell bicep curl)

to conclude: These exercises can be performed in a circuit, interval or superset fashion. I recommend varying sets/reps and levels of resistance to constantly challenge yourself. If you are unsure about your form watch a video tutorial, and ask a personal trainer.