Lower body workout - lunges and sandbag squats


 

This workout will help you maintain a strong lower body.
Having a strong lower body is important for your independence in old age.

When you are no longer able to leave your seat, unable to walk around a shopping centre, continually worried about falling down, unsteady while standing on a moving train or bus, then you will lose your independence. A loss of independence will cause a downward spiral in your health, fitness and mental capability.

The workout involves performing lunges plus heavy lifts. In this case, using a sandbag. Sandbags are one of the most flexible exercise tools for home and gym use. The workout will help improve your cardiorespiratory fitness and your strength.

  • 20 x forward lunges
  • 10 x front sandbag squats
  • 20 x reverse lunges
  • 10 x front sandbag squats
  • 20 x left side lunges
  • 10 x front sandbag squats
  • 20 x right side lunges
  • 10 x front sandbag squats
Repeat as required with minimal rest between each set.

Using a heavy sandbag will help to also strengthen your lower and upper back. 

Tips

  • Do not rush through the lunges. 
  • Push through with your heels and focus on using your glutes as the prime movers. 
  • Ensure that you achieve a full stretch with purposeful/mindful movement of your legs. 
  • Test your balance by keeping your rear leg directly behind your front leg. 
  • Do not rest your hands on your legs during the lunges.

Increasing the intensity

You can increase the intensity by 
  • performing more lunges and squats
  • reducing the rest period between sets
  • using a heavier sandbag or by connecting a resistance band to your sandbag (if you do not have a heavier sandbag). 
  • holding a light dumbbell or kettlebell while lunging. 







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