Lower-body workout

Jason Strout, 34, owner and head trainer at Church Street Boxing Gym

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  • Photograph: Jakob N. Layman

    If you walk around the city and get tired, this routine is for you. There are no weights involved (beyond your own body weight), so it won't add mass or bulk up your legs, but it will help with endurance, toning and conditioning. Repeat this set of exercises up to three times per session.

  • Jump rope or sets of 100 jumping jacks for ten minutes

  • Dynamic stretching for five to ten minutes
    (1) With your feet together, move your knees in a circle ten times in one direction, then ten times in the opposite direction.
    (2) With feet shoulder-width apart, move your hips in a circle ten times in one direction, then ten times in the opposite direction.
    (3) Bend over and swing your leg out to the side. Repeat 15 times for each leg.
    (4) From a standing position, raise your leg, keeping it straight to stretch your hamstring, then clap underneath your leg. Repeat with the alternate leg. Perform 20 times, ten on each leg.

  • Suicide sprints
    (1) Set up five cones in one-yard increments.
    (2) Run to the first cone and back to the start. Sprint to the second cone and back to the start. Repeat until you've run to all the cones and back.
    Tip: Make sure to explode from the start and at each turn.

  • Squats (40 repetitions)
    (1) From a standing position, keep your weight on your heels and drop down into a squat. Don't let your knees go forward past your toes and aim for a 90-degree angle in your legs.
    (2) Push back up off your heels, bringing your body back to standing.
    Tip: If you have a tendency to lean forward, support yourself next to a wall.

  • Jump squats (20 repetitions)
    (1) From a standing position, keep your weight on your heels and drop down into a squat. Don't let your knees go forward past your toes.
    (2) Explode back up off the balls of your feet into a jump onto a weight bench.
    (3) Jump back to standing position.
    Tip: If you don't have access to a weight bench, you can jump into the air and bring your knees to your waist.

  • Lunges (40 repetitions, 20 on each leg)
    (1) From a standing position, step forward with one leg, making sure your lead knee never goes past the front toe. Keep the thigh in line with body as you drop the rear knee.
    (2) Step back to standing, repeat with the other leg.
    Tip: If you have weak knees perform the reverse lunge and step backward.

  • Split jumps (20 repetitions)
    (1) Start with your right leg stepped forward and your left leg stepped back to form a V, slightly more then shoulder width apart.
    (2) Jump up and swap the position of your feet.

  • Single-leg squats (ten repetitions each leg)
    (1) Sit on a bench, then stand up on one leg, pushing off from your heel and making sure your knee doesn't go past the toe.
    (2) Sit back down on the bench.

     

Photograph: Jakob N. Layman

If you walk around the city and get tired, this routine is for you. There are no weights involved (beyond your own body weight), so it won't add mass or bulk up your legs, but it will help with endurance, toning and conditioning. Repeat this set of exercises up to three times per session.

Download this workout as a PDF

Strout's fitness favorites

"I use burpees (or squat thrusts) a lot to torture my class. You start in a standing position, jump in the air, land on the floor, crouch down and put your hands on the floor, kick your legs out in a push-up position, back to a crouch and then jump back into the air. It's just a good cardio workout, and if you do them for a minute straight you're not going to feel so good. [Laughs]. You're using your arms, legs and core. It's a great full-body workout, and it really gets your heart rate up and your lungs burning."

"My favorite piece of equipment is the Schwinn Airdyne bike (schwinnfitness.com). I bought mine off Craigslist for the gym. It's this basic exercise bike with a big fan in the cage, and when you pedal the arms go back and forth. The resistance comes from the fan, and the harder you go, the harder it is. When you do 20-second sprints—followed by ten-second rests—six times, it really kicks your ass. A lot of top college [teams] have used them for a while, like the Iowa Hawkeyes."

"Stairs are great. I take guys over to the World Trade Center PATH station, where there's about four sets of 15 or 20 stairs. We do sprints up that, skipping a step every other staircase. If I go earlier, at noon or 1pm, it's not so bad, but if I get over there at 4pm, I get two sprints in before a guy at the bottom of the stairs waves me off."

Train with Strout: 25 Park Pl between Broadway and Church St (212-571-1333, nyboxinggym.com). Mon--Fri 7am--9:45pm, Sat 10am--4pm. Class schedule and membership price varies, see website for details. Day pass $22.

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