3 Leg and Lower Body Exercises That Tone and Strengthen Without a Gym

Exercise #1 Push a car

3 Leg and Lower Body Exercises That Tone and Strengthen Without a Gym

3 Leg and Lower Body Exercises That Tone and Strengthen Without a Gym

---

3 Leg and Lower Body Exercises That Tone and Strengthen Without a Gym

3 Leg and Lower Body Exercises That Tone and Strengthen Without a Gym

It's simple, it's hard and it's like TNT for fat loss and leg strength. Simply bring your car in a parking lot and set it in neutral. Then you get behind and push while a buddy steers. Your goal is to push the thing a certain distance as Fast as you can. For more fun and results trade off with your buddy and time each other to see who can push it the same distance the Fastest.

Exercise #2 Jump lunges.

This one is my personal #1 butt and hip move. Simply start in a lunge position with both knees bent and you weight is 50/50 between the two legs. Now push off with both legs and jump in the Air. When you are in the Air switch your feet so the other foot is in front and land back in a lunge position. Repeat 10- 20 times.

Warning!!! This one is almost sure to produce some muscle soreness so if you are new to lunges be sure to do some normal step lunges for a week or two before graduating to the jump variety.

Exercise #3 Go up something

Nothing, and I mean nothing, will Supply a workout like hiking up a mountain or sprinting up a hill. Gravity is Mother Nature's best personal trainer and moving up a steep incline will force you to work your legs in a very effective manor as you work more against gravity every step of the way. If you are wondering, no, elevating a treadmill or elliptical is not the same. For you to gain the most from going up a hill you need to physically move forward. Simply elevating the belt on a treadmill or even using a stAir machine is not even close to the same thing. If you really want to focus on training your legs, you can go up the hill on a bike. Riding a bike up a long hill is like doing 500 reps on a weight machine in the gym. As an added bonus it burns calories really fast and can boost your metabolism substantially.

Be fit and live free,

Matt Schifferle

3 Leg and Lower Body Exercises That Tone and Strengthen Without a Gym

Plyometric Workouts - Good Examples For Your Lower Body

Plyometric workouts are meant for increasing speed and flexibility of the performer. They are very useful in games that call for speed, kicking, sprinting, dribbling, and dunking among other activities. There are both plyometrics for upper body and lower body. In this article you will learn more about the best exercises for lower body. These are grouped into three in various training programs, including high, moderate and low intensity.

Plyometric Workouts - Good Examples For Your Lower Body

Plyometric Workouts - Good Examples For Your Lower Body

---

Plyometric Workouts - Good Examples For Your Lower Body

Plyometric Workouts - Good Examples For Your Lower Body

If you are just a beginner, the best workouts for you should be the low intensity ones to give your body enough time to adjust to the training. There are a number of activities involved and they include the following.

Jump to Box - You need a box that is not too high. Stand facing the box with your arms straight on the sides of your body. Keep the feet at a slightly wider distance than your hips. Gradually, lower your body into a half squatting position and then jump up over the box. Make yourself light as you land the feet on the box. Step back down and repeat the exercise.

Hop onto the box on your side - stand on your side (do not face the box) and keep your feet slightly wider than your hips. Lower your body into a half squatting position while ensure that the hands are on the sides. Jump on top of the box ensuring that you land softly. Step back on the floor and continue with the work out.

Squat and hop - Stand with your feet apart (maintain them at a shoulder width), flex your upper body a little bit while keeping your back straight. Flex your elbows at ninety degrees, and thighs should be parallel to the floor. Hop vertically and move your arms up into the Air immediately, and be sure to land on both feet quickly. Take a rest for a few seconds and repeat the procedure.

As soon as you have attained success with the beginner training, advance immediately to the moderate intensity lower body plyometrics.

Now you will do split squat jumps. They are easy to perform as explained briefly below.

a) Stand straight ensuring hip-feet width apart.
b) Step back with your left foot and forward with the right foot.
c) The feet and head should have the same spread out posture while your back should be straight.
d) Slowly flex your right hip and knee to a level where the thigh is corresponding to the floor.
e) Abruptly, jump as high as you can and while up in the Air, switch the position of the feet. So, you will now land with your left feet forward and right leg backward.
f) Repeat the exercise.

Another type of medium intensity exercise for lower body includes tuck jumps. They should be done in the following manner.

a) Keep your body straight and feet shoulder-width spaced out.
b) Bend your knees slightly, and keep arms at the sides.
c) Explode upwards bringing your knees as close to the chest as possible.
d) Step back to the floor on balls of your feet.
e) Repeat the exercise soon after.

Plyometric Workouts - Good Examples For Your Lower Body

How to Jump Higher With Plyometrics - Yes You!

In this article I am going to explain how to jump higher with plyometrics. Plyometrics are exercises that will increase your muscular power. Muscular power is something you need to develop because its what drives your body when you jump. Plyometrics are powerful exercises because you train with motions that are used in jumping. In a plyometric motion there is a load phase and a contraction phase. This is similar when you dunk - you take a few step to gain moMentum (load) and then you explode up off the ground (contraction). Therefore you can dramatically increase your vertical by using plyometrics.

How to Jump Higher With Plyometrics - Yes You!

How to Jump Higher With Plyometrics - Yes You!

---

How to Jump Higher With Plyometrics - Yes You!

How to Jump Higher With Plyometrics - Yes You!

There's a lot of great plyometric exercises that I've used but I'm going to describe one I've seen help so many people - split squat jumps. Stand with your feet about shoulder width apart. Take your right leg and step back about 2 feet - this will put your feet in a sTAGgered position. Lower your body until your left thigh is parallel with the ground. Explode upwards as high as you can. In the Air, switch you feet so they land in opposite positions from where they started. Shoot for about 10 reps per set for this exercise.

Important Things to Note:

Although they are extremely important in your vertical jump training, they should be used alongside strength training. Strength training is important because it develops your max strength (strength independent of time). Simply put, the stronger you are, the higher you can jump. Think of strength as the amount of horsepower your body has. The key thing to note is that although plyometrics and strength training should be used together - they should be used in the right combination depending on the individual. Some people will see more results if they train with a more strength based workout and others with a plyometric based workout - it all depends on the athletes body composition. If you're serious about seeing real gains in your vertical, find out what your body type is and develop your program around that.

How to Jump Higher With Plyometrics - Yes You!