Hey, everybody. This is Lawrence Ballenger,Team Bodybuilding , a Team Dymatize athlete. Today, we're here to show youguys a great leg workout that really helps to promotegrowth in your quads or hamstrings and your glutes, and the great thing aboutthis workout is that you can use this precontest orany time throughout the year
to really help gain sizeand definition in your thighs. This workout is more focusedon your actual hamstring, calves and glutes,more than just your quads. 'Cause usually when youdo any other leg workout, you're mostly focusing on yourquads and you kind of leave your whole back side alone. So this is a great wayto actually incorporate your hamstring and glutes
so you can actually makeyour squats stronger, your lunges stronger, and get a moredeveloped physique. The great thing aboutall this exercise is we'll be ranging from supersets topreexhausting to heavy weights so you'll be able to incorporatealmost every different type of training insidethis workout. So it'll be really hard,really strenuous,
and it should bea great time for you. Today's workout is designedfor anybody from the beginners all the way tothe advanced level, people that have beenworking out for years. This workout's really great justbecause you add the weight and incorporate your resttime depending on how long you actually been working out. If you're a beginner, you mightneed a little bit more rest time
so 60 seconds is greatbut if you're a expert, you up the weight, cut the breaktime down to 45 seconds and then that'll help youprefatigue your muscles and really getyour blood flowing. You'll really get the growththat you're looking for. So we're gonna getstarted with a warmup. It's really, really simple. We're gonna start withthe Stairmaster today,
just somethinga little bit different. You can start onTreadmill or Elliptical, whatever works for you. We want to go at a slowto a moderate pace and just want to getyour blood flowing. You really want to focuson squeezing your glutes, squeezing your hamstrings andreally contracting those because that'sa lot of the focusis gonna be on your glutes
Learn Floor Aerobics to 80s Music Warming Up for Aerobics to 80s Music
Hi, I am Mandy Mensor with expertvilliage .I am your floor aerobics expert and today we are going to focus on the 80's. I havebeen an instructor for 5 years at UCLA teaching everything from step aerobics strength, spin,sports conditioning and of course floor aerobics. Let's get ready to work it out. We are going to start with a side step. That's right keep it moving, have fun with it, androll those shoulders out. All right get that back warmed up, make sure we can reach highto the sky when we are doing our workout. And roll them forward, and get ready we aregoing to do heel digs with a low row, Touch
that heel to the floor, bring those elbowsback, squeezing those shoulder blades together. Good, keep it here, four, three, two, one.
Learn Floor Aerobics to 80s Music Putting Routine Together for Aerobics to 80s Music
Alright, lets put it all together, it themost fun part. We've got the Grapevine and then we are going to do the Rockout. So weare going to go the right, five, six, seven, eight . . . right shoulder, rock it out. Thenleft shoulder, reach up. Then pull, reach and pull. You've got it. Now the pony, rockit out. Rock it up, rock it up, then step. Head roll. Step. Feet together. Let's do thatone more time all the way through. I am not going to talk this time. Five, six, seven,eight, now . . . There you have it, thatés the routine. Great! Good job, you guys. Keepit up and keep practicing and you will get it in no time.