JJ Flizanes- Fitness, Love & Life » quick leg workout http://invisiblefitness.com/blog Get the most out of your life! Thu, 17 Nov 2011 21:00:55 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 A quick and easy leg workout at home! http://invisiblefitness.com/blog/2009/10/a-quick-and-easy-leg-workout-at-home/ http://invisiblefitness.com/blog/2009/10/a-quick-and-easy-leg-workout-at-home/#comments Tue, 20 Oct 2009 21:44:33 +0000 JJ http://invisiblefitness.com/blog/?p=258 This exercise is called the Tap Back.  I have filmed 2 short videos about it that I wanted to share with you. This exercise can be used for several reasons.

  1. As a cardio or more intense leg exercise warm up.
  2. To get your heart rate up before a brisk walk or jog
  3. In conjunction with a leg workout
  4. As a 15 min cardio blast
  5. For knee problems, you can replace the lunge with this.  The forces are different on the joint so tapping back and stepping up are easier and less “grinding” then a lunge. (I am not saying lunges are bad!)
  6. This will build some muscle.  Depending on your fitness level, how tall you are and how much “mass” you have will determine the amount of resistance.

I use it at least once a week myself because it gets my heart rate up and prepares my legs for more difficult exercise.

Here is video #1 which is most of the explanation

Here is video #2 to make sure people were doing it correctly!

Now how many do you do?This will depend on your goal.

For a quick 15 min cardio and leg blast, I would do 3 sets of 1 minute on each leg (6 min) and then 3 sets to the side. (there is no video for this, but it’s the same exercise except a side step) This will be 12 minutes of constant movement if you do not rest.  If the first step is not hard enough, try the second step when doing the tap back as I show here “to the front”.  I would NOT recommend using the 2nd step on the side step.

If you are a beginner, start with the first step.  Everyone should at least do the first step for the first set on each leg as a warm up anyway.

If  you are pretty strong, use the 2nd step on set 2 and 3.

If the side step bothers your knee for any reason, try 3 sets each leg on the first step and then 3 sets on each leg on the second step.  Still the same 12 minutes.

You can count instead of time but know that the least amount you want to start with is 1 minute so if you are counting, I would say start with 30-40.

Try it and let me know!

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