Exercise Additions ~ Shannon's Workout Schedule! If you cannot run or just want to rotate these leg exercises between your running days. You can do your weight hula hoop for 20-30 min. then do these leg exercises for a great workout!
Walking lunges ~ 4x sets 12 each leg 24 reps ~See how to example pictures below (Can do with or without dumbells use body weight)
Dumbbell Squats ~ 4x sets 15-20 reps (If no dumbbells available use your own body weight as it shows below in pic. *Another option is getting one 15-20 lb kettle bell weight and just hold in front as you do your squats*
Rear leg lifts ~ 4x sets 15-20 reps (To do w/weight just add dumbbell behind knee, hold in place as you lift) Adding weight will add resistance and you only need one dumbbell to alternate between legs.
Rear leg lifts  |
| Body Squat |
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| Dumbbell Squat |
Walking Lunges 
Note: FYI... Just in case your not sure what a Kettlebell weight is I put a picture below for you. I have a 15-25 lb kettlebells, and use them for a lot of different exercises. The plus is you only need one, and you can use for squats as I mentioned above by holding in front of you with both hands and doing your squats. This can be done instead or additional to dumbbell squats. Use for walking lunges by again holding in front of you, also just standing lunges. I would suggest for these exercises to get a 15-20 lb kettlebell. You can even test the weight before buying to make sure you will have enough resistance with the weight you decide to get. This is just a suggestion if you decide to purchase a kettlebell weight or a set of dumbbells to add more resistance to the leg workout above.
Walmart or Target has a pretty good selection of dumbbells and kettlebells. I got mine at Sports Authority as they sell their iron weights @ $1 per pound, but they always have 20% off as well. That makes it a great deal and cheaper than Walmart or Target as most places sell at $1 per pound, unless on sale. Other option to save $ you can check garage sales, or newspaper for people selling weights. My brother and I got a lot of great deals that way. A lot of the times you can get a nice set of various dumbbells, plates and other weights really cheap.. You don't need a lot so if you can I would start out getting a kettlebell first as it can be used for so many exercises that I can add to your workout schedule.
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| Kettlebell Weights |
2 comments:
Thanks Debbie. I think I will be going into town this week. I will check them out.
Shannon, you can do without weight, using just your body weight to start out. Get used to the exercises and how to do them with perfect form, then you can add weight and you will see how it shocks your body =) With or without using weight you will benefit & it will be a great leg workout for you! Train hard girl!
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