"Burn your legs" workout

"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."  ~ Morihei Ueshiba

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It is really important to work out in this crisis. Lockdown has been tough and you must be exhausted sitting on your bed all day watching some series on Netflix or Prime. But, I'm posting fitness regimes regularly so that you can stay in shape. Social distancing is only necessary for people, not for the buttons of your shirt. 

Go out for walks daily. If you think it isn't safe, there is no harm with walking on your terrace, is there? This is the best time to find time for yourself. This is the best time to heal your four dimensions of life: your body, your brain, your heart, and your soul. To know more about this, read my post 6 ways to rejuvenate yourself.

Now without further ado, let's start with the "Burn your legs" workout. 

Requirements - A pair of dumbbells (the exercises can be done without the dumbbells too). 

• Warm up : This is an important aspect which one cannot leave before starting any kinds of exercise. A proper warm up reduces the risk of injury. It helps to increase the temperature of your muscles. A proper warm up includes -

1. Static stretching : Do some standing stretches in place to open up your muscles.
2. Jumping or skipping : Skipping is a great way to increase your heart rate. But if you don't have a skipping rope, no problem. Jumping in place is good enough.
3. Dynamic exercises : These exercises include butt kicks, high knees, lunges etc. These exercises are a great way to pump your heart rate.

• Schedule (20 repetitions of each exercise)

1. Squats with dumbbells (20 reps)
2. 2 rounds of stairs
3. Sumo squats with dumbbells (20 reps)
4. 2 rounds of stairs 
5. Air squats (20 reps)
6. 2 rounds of stairs 
7. Kozac squats (20 reps)
8. 2 rounds of stairs 

• NOTE  - Repeat the circuit 8 times.

• Cool down : Cool down is as important as warming up. Cool down allows the heart rate to come to it's resting rate. 

• What should a proper cool down include?

Ans : A proper cool down includes 2-3 minutes of deep breathing and 5-7 minutes of stretching your target muscles. Each cool down exercise should last for 20 - 30 seconds (maximum).

• The whole schedule takes 1 hour at an average (excluding warm up and cool down).
• Calories burnt in the process

1. Low intensity weighted squats when done for 5 minutes can burn 19 calories. Whereas, high intensity weighted squats when done for the same duration can burn as much as 44 calories. The actual amount of calories burned also depends on how much the person weighs.
2. Wide leg/ Sumo squats can burn 12 calories. If the intensity is very high, it may burn up to 41 calories. 
3. Calories burned while doing air squats can range from 14 to 33, depending upon the intensity.
4. Kozac squats burn 16 calories when the intensity is low. High intensity kosaic squats can burn as much as 41 calories. 

• How to do each exercise?

1. Squats with dumbbells 

            2. Sumo/ Wide leg squats 

             3. Air squats 

             4. Kozac squats 

Hope you found this program helpful. Comment about your experience with the regime in the comment section. I will keep you updated about other fitness regimes that one can follow. Till then, don't forget to: 

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