Simplified Strength Training using your Bodyweight and a Towel at Home Vol. 1: Legs/Quads: Vol
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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.
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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