Almighty Dad | A stay at home dad blog

The All Legs Wednesday Workout

10 Written by Keith on January 27, 2010 – 1:53 pm

Today is Wednesday, and I’ve decided that every Wednesday it would be a good idea to post one of my workouts.  I also asked my wife to take some video of me doing each exercise as some of them can be somewhat confusing.  Despite your initial trepidation you can rest assured that these exercises work and that together they represent a full, in this case leg, workout.  It takes me 25 to 30 minutes to finish.  I expect it should take a beginner longer, but it doesn’t matter what speed you go, or even how many reps you do.  It only matters that you go at your own pace and do as much as you can.  My suggested repetitions are suggestions only.  Do 1, 2, 5 or 100.  The only thing that matters is that you get a good burn.  Well, without delay…

For each movement you don’t understand, watch me perform it in the video which is at the bottom of this page.

Warm Up: 2 minute run, 100 jumping jacks, 25 slow low rocking squats:  With the squats, put your feet shoulder width apart and do a full squat with your heels remaining on the ground.  At the bottom, rock back and forth a few times to get a good stretch, then stand back up.  That’s one.  You’ll find that the warm up is actually an important part of the workout.

5/5 One Leg Squats:  I have difficulty with these because my balance is not so good.  You can try to tough it out like me, or feel free to hold onto a chair for balance.

10/10/10 Three Angle Calf Raises with some weight:  These calf raises should be done with some weight or if you’re new to them do them with no weight at all to begin.  A back pack will do fine.  Your feet will point outward for the first 10, like a duck, then parallel for the second 10.  Finally, point them inwards in a pigeon position.

25 1…2…Hops:  Get in a crouching stance with your feet as wide or wider than shoulder width.  Make one big hop forward and two little hops back.  Forward and backwards is one rep.

25/25 Back Kicks:  Stand in a fighting stance.  Kick your back heel toward the wall in back of you and place it down where it came from.  That’s one.  Do 25 on one side before switching.

10/10/10 3 Position Calf Raises with some weight

26 Speed Skaters:  This is exactly as it sounds.  Start with your right foot planted and left foot behind you.  Your left arm extends in front of you for balance and you’re crouching as if skating fast around a track.  Now, jump several feet to your left and land on your left foot.  Now your right arm and right foot are extended behind you.  Each leap constitutes a rep.

25/25 Front Kicks:  You’re going to kick with both feet on this one.  Get into a fighting stance and kick with the ball of your foot with your front/lead foot.  Place it down and then do another front kick with your back leg.  Two kicks is one rep.  Watch the video to get a good idea of the stance.

10/10/10 3 Position Calf Raises with some weight

1 Minute Wall Squat:  Sit against the wall with your legs at a 90 degree angle.  Hold it for a minute.  If it’s too much for you, come out of it and rest then go back.  There is no shame in taking a rest.

25 Bridge Butt Raises:  If you’ve done Pilates or Yoga you know this move.  Put your feet parallel to each other near your butt as you lie down on your back.  Push into your feet and raise your hips as high into the air as you can.  Hold it for a moment before releasing.  You can use weight for this if you’d like.  A pile of books or a dumbbell works fine.  Put the weight on your hips and hold it there.  Raise just as you would without the weight

100 Jump Rope

5 Yoga Flows:  This is a series of 5 Warrior 1′s from Yoga (your back foot should lie flat on your mat).  You’ll do them at whatever pace feels comfortable to you while maintaining a steady rhythm.  Right and left side together equals 1 rep.  This takes some time, but it’s a great stretch and a wonderful hip and leg strengthener.  Watch the video for sure.

26 Deep Side Lunge Raises:  With these you’ll put your feet wider than your shoulders and squat down to one side; you can touch the floor or not.  When you’re down you’ll raise the opposite straight leg.  This works your thighs and butt.

100 Jump Rope

10 Water Wheels:  These are complicated and very much a martial arts move.  Try your best to do them after watching the video.  They are probably the most complete exercise in this entire workout.  Get into a runners stance on the balls of your feet.  If your right leg is forward, put your left hand on the ground next to your right foot and extend your right arm over your head.  Now, reach your right arm in back of you, palm down, and your left arm up and parallel to the floor with your palm up.  Hold it for a few seconds then rotate to the other side.  Now your left leg is forward and your left arm is in the air over your head.  WATCH THE VIDEO!

1 Minute Horse Stance Iso Arms:  With your legs wider than shoulder width come into a horse or riding stance.   Your feet can be parallel to each other or pointed in whatever direction you like.  Depending on where you point your feet the exercise changes slightly.  Experiment to see where you like it the most.  Keep your fists balled and tensed to your side or out in front of you as if gripping a ball tightly.  Hold it for a minute.

100 Jump Rope

Here is the video: