Body

Leg training

Cristina Castillo works as a Personal Trainer and Health Coach in Stockholm. Her main focus is strength training and she will share workout tips with Best of You every month. These workouts don’t require any equipment or gym membership. You can read more about Cristina here.


Your lower body includes the largest muscles that you have – gluteus maximus. Which means that your legs are your best friend when it comes to toning your body and acquiring fat free mass.

Do every exercise for one minute and then immediately switch to the next exercise. Do one minute on each side when you’re doing the split squat. When you’ve completed all five exercises you’ve been active for 6 consecutive minutes! Take 1-2 minutes to rest a bit and then repeat 4 times.

So, it’s time to set your timer on 1 minute and aim to complete as many reps as you can before the timer goes of. Let’s do this!

LUNGE
standing lunge-ready
1. Stand up straight with your feet hip width apart. Keep your upper body straight, shoulders back and always engage your core.

2. Take a long step forward and lower your hips until both knees are bent 90 degrees. Make sure your front knee is directly above your ankle. Go back up to first position before your knee hits the ground. Repeat with the other leg and alternate.

HIP THRUST
hip thrust-ready
1. Lay on your back with your feet pulled as close to your gluten as possible.

2. Push your hip as far up as you can and hold for 2 seconds before you lower it down again.

SPLIT SQUAT
split squat-ready
1. Place your foot on the bench and place your front foot about half a meter in front of the bench. Keep your upper body straight, shoulders back and always engage your core.

2. Lower yourself until your front thigh is horizontal. Drive up again keeping your body weight focused on your front heel.

STEP UP
step up-ready
1. Start with both feet on the ground hip width apart facing the bench.

2. Place one foot on the bench and extend through the hip and knee to stand up on the bench with one leg.

3. As you stand on the bench with one leg lift your other knee up as high as you can.

4. Reverse the motion and repeat alternating legs.

SQUAT
squats-ready

1. Squat down. Keep your hips back with your weight focused on your heals and your back straight.

2. Go as far down as you can with your back straight and then go back up.


By: Personal Trainer Cristina Castillo / Photos: Henriette Danielsen

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3 Comments

  • Reply
    Christina Danielsen
    August 15, 2016 at 6:58 am

    🙂 Looks like fun … 🙂 🙂 🙂

    • Reply
      Best of You
      August 15, 2016 at 3:54 pm

      Painfully fun – tihi <3

  • Reply
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