Fit 4 Life | Fit in 5: Lower-body training

When it comes to leg training, compound moves provide the best returns on time invested and should form the basis of lower-body training. Another important consideration is the aspect of fitness targeted by the training plan.

The ‘Fit in 5’ leg-training plan includes moves that target strength, endurance, power, and mobility.

Well-rounded lower-body fitness is the winning strategy. Lower-body strength is a basic requirement for safe, efficient movement, but endurance and mobility go a far way in protecting from injuries as well.

And while strength, endurance and mobility will boost performance, proper development of power/explosiveness will take it even further. In keeping with these facts, we have selected the squat for overall leg strength and endurance, the squat jump for building power, the lunge to build both strength and mobility, and we have added the glute bridge and calf raise to target the often underdeveloped glutes and calf muscles.

Warm-up for at least five minutes before starting. Warm-up should consist of low-intensity exercises, e.g., jogging. Repeat each exercise for 50 seconds, followed by 15 seconds of rest. Break for two minutes after completing all moves, and then repeat.

SQUAT

For this routine, we mix plain old squats with the isometric variation in the format eight squats, 10 seconds static squats, eight squats ... until the time expires.

SQUAT JUMP

Do not take this exercise to failure. Stop while you still have a few in the tank to avoid breaking form.

LUNGE

Pay close attention to form to avoid injuries. Do not make too long a step on each lunge. Movements should be smooth and controlled.

GLUTE BRIDGE

To get the full activation of the glutes, pause for two seconds at the top of the movement.

CALF RAISE

This exercise delivers the best results at high volumes, so we will complete 30 reps in the format 10 fast, 10 slow, 10 fast.