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Lower Body – Adult Gymnastic Strength Routine
Exercise Type: Calisthenics/Gymnastic Strength/Balance Level: Intermediate Goal: Skill development & muscle retention/gain Warm-up 3-min to 5-min jog around the gym 60-sec to 120-sec of dynamic stretches: alternating lunges: side, front, side, repeat – holding a few seconds in each position Total time: approx. 5 minutes Bosu ball pistol squats 3 sets, 6-10 reps This movement can be performed with one…
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Bosu Pistol Squats
Pistol squats on the floor can take months to master, so take the time to learn that skill before moving on to bosu pistol squats. When you decide to give bosu pistols a try, be sure to focus on form and execution, not speed. The worst that can happen is that you’ll fall. No big deal. Just get up and…
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My Biggest Leg Day Mistake
From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I trained hard, lifted heavy, but over that six-year period, all I got were big, shapeless legs. This made me jealous of other women who had well-developed, shapely legs. Diet aside, my body fat percentage never reached above 16%, so my muscles were not…