RAQ Training

Dumbbell Exercises
As with the upper body there are dozens of circuit training exercises for the lower body you can do with a simple set of dumbbells. Examples include, squat variations, lunges, calf raises, dead lifts

One Leg Squat
This is one of the more difficult lower body circuit training exercises - even with just your own bodyweight. Make sure you build gradually up to this one…
1. Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.
3. Lower body by flexing at the hips and standing leg knee. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. For balance, hold on to a chair by your side. Once thigh is slightly above parallel return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Single Leg Kickbacks
1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement. Repeat with the other leg

Forward Lunges
1. Start by standing with your feet shoulder width apart.
2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement. Return to the starting position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell in either hand.

Box Step with Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. 3. Repeat with other leg.

Push-Ups
To make regular push-ups easier (remember you need to sustain them for 30-60 seconds), keep your knees in contact with the ground.

Wide Push-Ups
Same as a regular push-up except spread your hands to wider than shoulder width.

Diamond Push-Ups
Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.

Plyometric Push-Ups
Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Bench Dips
1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you.
2. Start position: Slide glutes off bench with elbows slightly bent.
3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start position.

Another home workout for those individuals that are always on the go or do not have time to go to the gym. Don’t let that stop you use this workout and I promise you will get the same results as those that go.

Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.
5. Land on both feet and repeat.
6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Burpees
1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up.
3. This should be a continuous motion and be fluid.

Skipping
There are various types of skipping and they make excellent circuit training exercises - two feet off the ground, alternate feet, hop on one leg for 5 then swap and so on.

Dumbbell Squat and Swings
1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Tuck Jumps
Standing on the spot, jump up with both and tuck both knees in towards your chest.

Squat Thrusts
In a push-up position bring both knees in towards your chest and then explode out again so they are fully extended. Repeat in a smooth, rhythmical fashion.

Treadmills
Similar to squat thrusts only alternate your feet. In the push-up position with legs extended bring one knee into your chest, then quickly switch to bring the other knee into your chest. The action should be a smooth running motion as your arms stay fixed.

High Knees
Running on the spot pick your knees up to waist height and pump your arms.

Fast Feet on Box
Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.

Jumping Jacks
Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

Alternating Split Squat
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Squat to Presses
Holding a relatively light dumbbell in each hand by your side, squat down until your knees are bent just above 90 degrees. As you extend your legs push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again.

Ricochets
Stand with your feet together and arms by your sides. Keeping your feet together jump forward a foot or so. Jump back to the starting position. Jump to your left, back to the start, then the right and then behind you. Repeat this sequence by keeping ground contact time minimal and feet together.

Cardio Equipment
If you’re lucky enough to own any cardiovascular equipment (treadmill, cross trainer, rowing machine) they make good circuit training exercises. Of course if you perform your routine at the gym you have an even greater range of choice.