Simplified Strength Training using your Bodyweight and a Towel at Home Vol. 1: Legs/Quads: Vol
()
About this ebook
The thought of 'leg day' shouldn't fill you with dread: you have everything you need to build strength and tone your muscles right within your body.
After the age of 30, you stand to lose 8-10% of your muscle tissue every decade.
It's a grim reality of getting older, and it's down to a reduction of growth hormones in the body.
And unfortunately, your muscles are the key to your metabolism -- so if your muscles decrease by 8-10%... so does your metabolism.
But there's a solution to this upsetting reality -- and it's easier than you think, despite what the big, overpriced gyms are telling you.
The simple answer is strength training, which, contrary to popular belief, doesn't have to involve pumping iron or navigating complicated gym equipment.
Believe it or not, it can all be done in your own home -- and it can all be done quickly and efficiently.
Regular strength training isn't just about the arms: true strength starts with the muscles that power you through your daily life.
Your legs.
Leg workouts stimulate your hormones, helping your body metabolize fat and respond to stress. They allow you to build a solid base, ultimately enhancing your mobility, stability, and coordination.
What's more, you stand to gain beautifully sculpted legs, stronger core muscles, and improved posture (amongst a wealth of other benefits).
And all you need is a pair of shoes… and a towel.
In Simplified Full Body Strength Training Using Your Bodyweight and a Towel at Home Vol. 1: Legs/Quads, you'll discover:
The 3 significant advantages of calisthenic training (for that extra motivation boost)
A complete range of exercises to target every muscle in the legs -- with clear step-by-step guidance for each one
The key benefits of each exercise (so you know exactly what you're gaining with it)
The surprisingly simple household tool you already own, that will take your training to the next level
Targeted guidance for the number of reps you need to do of each exercise depending on your personal goals
The 1 simple change you can make, to drastically reduce the risk of skipping workouts
Clear photos to accompany every exercise -- so you can be sure you're working out safely and reaping maximum benefits
And much more.
If you struggle to get to the gym regularly or if you've been neglecting strength training in favor of your cardio workouts, it's time to overhaul your approach.
Bodyweight exercises are quick, simple, and powerful -- and they can all be done in the comfort of your own home... no matter what your body type or current fitness level.
If you're ready to build your leg strength and reap all the rewards it brings, then scroll up and click "Add to Cart" right now.
Related to Simplified Strength Training using your Bodyweight and a Towel at Home Vol. 1
Related ebooks
Learn Pull-Ups At Home: Get Your First Pull-Up and Increase the Number of Reps Rating: 0 out of 5 stars0 ratingsPush-up Progression Workout for a Stronger Core: A Twelve Push-up Journey Rating: 5 out of 5 stars5/5Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs Rating: 2 out of 5 stars2/5Power Flex Stretching - Super Flexibility and Strength for peak performance Rating: 3 out of 5 stars3/5The Athlete's Ultimate Guide to Kettlebell Training: Improve speed, agility, power, balance and performance Rating: 0 out of 5 stars0 ratingsBodyweight Workouts for Men Rating: 0 out of 5 stars0 ratingsMilitary Cross Training: Workouts from Beginner to Ballistic Rating: 5 out of 5 stars5/5Bodybuilding how-to Rating: 0 out of 5 stars0 ratingsThe Best Abdominal Exercises You've Never Heard Of: 77 Unique Ab-Blasting Exercises Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Gymnastics Rating: 4 out of 5 stars4/5Basics of Resistance Training The Fastest And Safest Way To Increase Your Strength Rating: 0 out of 5 stars0 ratingsDeveloping Prize Winning Abdominals Rating: 0 out of 5 stars0 ratingsBodyWeight BURN Rating: 0 out of 5 stars0 ratingsPush Ups For Everyone– Perfect Pushup Workouts for Muscle Growth, Strength and Endurance Rating: 4 out of 5 stars4/5Be Untamed: 8 weeks to cardiovascular endurance & muscular stamina Rating: 0 out of 5 stars0 ratingsBodyweight Training: How To Increase Strength And Gain Muscle Mass At Home Rating: 0 out of 5 stars0 ratingsSpartan Warrior Workout: Get Action Movie Ripped in 30 Days Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Martial Arts Rating: 3 out of 5 stars3/5The Internal Force Fitness Guide to: Broomstick Exercises Rating: 0 out of 5 stars0 ratingsThe Push-up Workout Plan For Strength and Muscle Growth: How to Get Stronger and Bigger at Home Rating: 0 out of 5 stars0 ratingsUltimate Core Ball Workout: Strengthening and Sculpting Exercises with Over 200 Step-by-Step Photos Rating: 0 out of 5 stars0 ratingsThe Total Kettlebell Workout: Trade Secrets of a Personal Trainer Rating: 5 out of 5 stars5/5101 High-Intensity Workouts for Fast Results Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Boxing Rating: 5 out of 5 stars5/5The 15-Minute Standing Abs Workout Plan: Ten Simple Core Exercises to Firm, Tone, and Tighten Your Midsection Rating: 0 out of 5 stars0 ratingsJump Rope Workouts – Cardio fitness for increased stamina, lean muscle building and fat burning Rating: 5 out of 5 stars5/5Power Isometrics: Isometric Exercises For Muscle Building And Strength Training For Everyone Rating: 4 out of 5 stars4/5
Exercise & Fitness For You
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5The Yoga Beginner's Bible Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength Rating: 4 out of 5 stars4/5Tight Hip Twisted Core: The Key To Unresolved Pain Rating: 4 out of 5 stars4/5Tiny Habits: The Small Changes That Change Everything Rating: 4 out of 5 stars4/5The Calisthenics Codex: Fifty Exercises for Functional Fitness Rating: 4 out of 5 stars4/5Calisthenics: Guide for Bodyweight Exercise, Build your Dream Body in 30 Minutes Rating: 3 out of 5 stars3/5The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body Rating: 4 out of 5 stars4/5Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5Instant Health: The Shaolin Qigong Workout For Longevity Rating: 5 out of 5 stars5/5The Power of Now by Eckhart Tolle: Summary and Analysis Rating: 5 out of 5 stars5/5Felon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too Rating: 4 out of 5 stars4/5TIGHT HIP FLEXORS: 12 Simple Exercises You Can Do Anywhere to Stretch Tight Hip Flexors and Relieve Hip Pain Rating: 5 out of 5 stars5/5The Yamas & Niyamas: Exploring Yoga's Ethical Practice Rating: 5 out of 5 stars5/5The Ultimate BodyWeight Workout: Transform Your Body Using Your Own Body Weight Rating: 2 out of 5 stars2/5Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go Rating: 4 out of 5 stars4/5Yoga for Witches Rating: 4 out of 5 stars4/5Wheels of Life: A User's Guide to the Chakra System Rating: 4 out of 5 stars4/5The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga Rating: 5 out of 5 stars5/5Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process Rating: 5 out of 5 stars5/5The 21-Day Shred: The Simple, Scientific Program to Get Lean Now! Rating: 3 out of 5 stars3/5The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight Rating: 5 out of 5 stars5/5The Seven Spiritual Laws of Yoga: A Practical Guide to Healing Body, Mind, and Spirit Rating: 5 out of 5 stars5/5
Reviews for Simplified Strength Training using your Bodyweight and a Towel at Home Vol. 1
0 ratings0 reviews
Book preview
Simplified Strength Training using your Bodyweight and a Towel at Home Vol. 1 - Darius Johnson
Author
Darius T. Johnson
SECTION 1
BODYWEIGHT
CHAPTER 1
REGULAR SQUATS
CHAPTER 2
IN AND OUT SQUAT
CHAPTER 3
BACK & FORTH JUMP SQUATS
CHAPTER 4
WALL SQUATS
CHAPTER 5
SPEED LUNGES
CHAPTER 6
REVERSE LUNGES
CHAPTER 7
SPLIT SQUATS
SECTION 2
USING A TOWEL EXPLANATION
CHAPTER 8
THE OVERHEAD SQUAT
CHAPTER 9
REVERSE LUNGES
CHAPTER 10
HAMSTRING CURLS
CHAPTER 11
MONTAIN CLIMBERS
CHAPTER 12
1 LEG MOUNTAIN CLIMBERS
CHAPTER 13
LATERAL LUNGES
SECTION 1
BODYWEIGHT
WHAT IS BODYWEIGHT TRAINING?
Bodyweight training, or what is called calisthenics, allows you to train at home, as well as in city parks, gardens or at the gym. It is a strength training that does not require specific machines or equipment, where your body weight is sufficient to train you.
Bodyweight training is a weight training method that allows its practitioners to train and gain muscle without using any weight training equipment. The famous Lafay method as well as Street Workout, which is all the rage on social networks, are a logical and applied continuation of this training principle. The athletes do weight training exercises on street furniture (barriers, escalators, traffic signs), and even do competitions where the participants perform amazing figures.
THE PRINCIPLE OF BODYWEIGHT TRAINING
Many athletes and bodybuilders quickly abandon or forget bodyweight exercises, preferring to use more comfortable weight machines. Yet bodyweight training is the very foundation of strength.
Regarding the training of the basics to body weight, it is important to know and master all essential movements: squats, pull ups, pumps, boards, muscle-ups, etc. Obviously, there are hundreds, if not thousands of different variations for each of the basic bodyweight training movements. The investment is minimal, and you can achieve your desired goals efficiently.
ADVANTAGES
1. Save time and money
The value of bodyweight training - using your own body for resistance instead of machines or equipment - is often underestimated. However, this training method has always stood the test of time and is even recognized by top athletes, who