Tucson News NowRace for the Cure legs day

Race for the Cure legs day

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By Kayna Whitworth - bio | email
The first exercise is the wall sit. The first exercise is the wall sit.
TUCSON, AZ (Tucson News Now) -

Just five weeks away from the Race for the Cure, how are your legs feeling? This week Ultra Body Fitness Director Jose Contreras shows KOLD News 13's Kayna Whitworth a lower body strength series that can be done in your living room.

Men and Women: Ages 18-55

Begin with 10 to 15 minute cardiovascular warm up workout. If you are not running outside the recommended machines are the recumbent bike, treadmill or elliptical.

Contreras says perform the next three exercises as a circuit. Do one right after the other and rest at the end. The first exercise is the wall sit. Step away from the wall and then lean back against it and sit down until your knees are at 90 degrees. For added difficulty place a four pound medicine ball between your knees and squeeze to activate the inner thigh. Hold this for 15 to 20 seconds.

The second move is the Isolated Wall Lunge. Being by placing your right toe and knee against the wall. Don't move them, keep both glued to the wall throughout the exercise. Put you left leg in a lunge position behind you. Move up and down 10 to 12 reps on each leg.

The last exercises in your lower body series is the Ball Squat. Use a large inflated ball and place it behind you against the wall. Put it on the lower to middle part of your back. Lean against it and drop to a squat position and back up. Perform 25 to 30 repetitions or time yourself for 60 seconds.

Perform this circuit three to four times.

Copyright 2012 Tucson News Now. All rights reserved.

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