Hey everyone -- it's time for another Angry Trainer video -- and this time it's for one or our signature workouts!
Yep we've been running Workouts here on the site for a while now and often we're asked the same question -- how do you DO some of the exercises! Well we listened and for this week's routine we've shot a little video to take you through the first circuit. Hope you like it!
As I've said before, the only limiting factor when it comes to creating workout routines is your imagination, and I've got plenty of that! Over the last few months I've tried to provide you all with vastly different regimens so that if you use them as part of a program over several months, you'll have trained all of the key components.
Today's workout is all about balance, and all of it (except the warm-up) will be performed on one leg -- hence the Flamingo name. I use one-legged exercises regularly and I know they help improve balance, coordination and focus. Give this one a try and let me know how it goes.
THE FLAMINGO WORKOUT
Warm-up (remember you don't need to do this section on one leg!)
1. Medicine Ball Chops x 15 reps each way
2. Jump Rope x 30 seconds
3. Sit-ups x 30 reps
4. Pushup x 30 reps
30 seconds rest; repeat 1 more time.
*ALL exercises are standing on ONE leg, switch legs on the 2nd set.
Circuit #1 (Watch the video to follow this circuit)
1. One Legged Jumps
2. One Legged Bench Squat and Dumbbell Press x 15 repetitions
3. One Legged Squat Thrusts x 30 seconds
4. One Legged Static Squats
5. Standing Fire Hydrants
6. Jumping Jacks; yes 1 leg x 30 seconds!
7. One Legged Deadlift x 15 repetitions
30 seconds rest; repeat one more time.
Wait 45 seconds then proceed to Circuit #2
Circuit #2 -- remember all on ONE LEG!
1. Dumbbell Biceps Curl x 12 reps
2. One Legged Glute Drive Raise x 15 each cheek! (Lay on the floor in a sit-up start position, lift one leg off the floor, and using the leg that's still on the ground, drive your hips off the floor and return to start).
3. Resistance Band Chest Press x 12 reps
4. Plank x 30 seconds
5. Jump Rope x 30 seconds; use one leg/foot only
30 seconds rest; repeat one more time.
Wait 45 seconds then proceed to Circuit #3
Circuit # 3 -- yep on ONE LEG again!
1. Shoulder Circles x 12 reps (Standing on one leg, lift you arms out to your side and draw air circles with your fists; 15 seconds forward, 15 seconds back)
2. Diagonal Stance Plank x 30 seconds; (Form a traditional plank position and lift one foot and the opposite side hand off the ground and hold for 30 seconds).
3. Swiss Ball Hamstring Roll-ins x 12 reps; (Laying on your back with both feet on top of a Swiss ball, hold one leg up while the other pulls the ball back towards you).
4. Triceps Rope Pressdown x 12 reps
5. Mountain Climber; (From a pushup position, while keeping both hands on the ground, jump in and out with only one leg).
30 seconds rest; repeat one more time.
Wait 45 seconds then proceed to Circuit #4
Circuit #4 -- you know the drill -- ONE LEG!
1. One Legged Static Squat x 30 seconds; hold bottom position
2. Pushup w/knee forward x 15 reps; (Assume a pushup position with one foot off the ground, as you pushup pull that floating knee forward as you lift).
3. Swiss Ball Ab Pikes x 15 reps
4. Hanging Leg Raises x 15 reps; (While hanging from a pullup bar, perform leg raises using only one leg).
5. Box Jumps
30 seconds rest; repeat one more time.
And you're done!
So listen, you can expect some cramping, burning, and feelings of fatigue in your foot, toes and calves. Your goal is to not put your second foot down, and balance throughout the whole set on the standing leg. As with all of my workouts, I've given you sets, reps and rest periods as a guide, or a goal to work towards. But be sure to go at your own pace, and only perform at a level that you feel comfortable.
As a rule, whenever you try a new workout or exercise, you should always allow yourself a couple of sessions to feel out the movements and get the rhythm down. Remember everybody is different and you need to see what works for you.
I hope you like the Flamingo Workout! Let me know how it goes!
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It's not intended to diagnose, treat, cure, or prevent any health problem -- nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
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