Coach Sergei Karaliou explains how you can achieve great a lower body workout using just your body weight.
· Bulgarian Split Squat (6 repetitions):
For this lower bodyweight exercise start with your knee right over the heel and your shoulders over the hips, with your torso upright. You also want to make sure your back knee is touching the floor when in the bottom position of the Bulgarian Split Squat. Hold a weight (or some form of exterior resistance) in between your hands and close to your body as you come up and down. When you come up, remember to drive the heel into the ground so the majority of your weight is on the heel.
· Long Jump (5 repetitions):
This lower bodyweight exercise is very similar to the kettlebell swing and can be substituted with double swings or any other variation of swings. Start by hinging at the hips and jump as far as you can to the other side. Turn around and repeat the movement. When you perform the long jump, make sure you land as gently and softly as possible on the floor.
Start with 3 rounds of both the Bulgarian Split Squat and Long Jump for this lower bodyweight workout. Try to add another round into each new session until you eventually build up to 5 rounds. Once you reach 5 rounds, you can increase the resistance weight to make the workout more challenging. You can also increase the depth of the Bulgarian Split Squat or extend the length and/or number of repetitions of the Long Jump.
For help with your Wellness and Fitness – contact us 🙂
Stay Strong and Happy!