LOWER BODY 10 MINUTE HOME EXERCISES FOR MEN ABOVE 50.
In this blog we will discuss & learn about a fast & very effective lower body HOME workout which is for all those men who are in their 50's & above. This routine which will consume just about ten minutes of your day's time & you can do at your home , just require a pair of dumbbells .
This is going to be a circuit workout routine that consists of only THREE different exercises per circuit. You can not take any rest in between each exercise, 60-90 seconds of rest depending on your fitness level can be taken only on completion of each circuit. You have to do in total 3 circuits. Mind muscle connection is very vital in this routine, you may sometime close your eyes while performing the exercise , this will help your mind focus more on the muscle that are being used , resulting in getting a better muscle contraction.
The legs are the biggest muscle group in the body, & a lot of leg exercises are compound exercises. Compound exercises also produce more testosterone, that is why this routine will help you produce more testosterone hormone . You have to really push yourself & work hard to finish this workout. This is an intense lower body workout for men which will help you get grate results, will also boost your testosterone and it will only consume just 10 minutes.
EXERCISES :
1) Stiff-legged Deadlifts : 12 reps .
Here we are actually going to bend our knees slightly, stick your butt out & then bend down Use dumbbells of weight with which you can do maximum 10 reps & have to really push hard for the additional last two reps. This will activate your hamstrings, glutes & lower back.
2) Weighted Glute Bridge : 20 reps.
After completing the first exercise immediately start this without taking any rest. Here make sure your butt does not touch the floor during this exercise, you have to keep it hovering above the ground.If you touch the ground with your glutes, that means you are slightly resting your glutes. Here also use a dumbbell with which you can go for maximum 18 reps & for the additional last two reps need to push hard. This will tense your glutes & hamstrings.
3) Bulgarian Split Squats : 15 squats per leg.
After completing the second exercise immediately start this without taking any rest. Here you will use only your body weight, no dumbbells needed, this will also improve your body balance. Always keep in mind while doing this exercise that the knee of your front leg which is on the floor should not go much ahead of the toe of that leg, the maximum knee bend has to be on the leg which is in the rear in raised position on a raised table or chair. Your rear leg should not be directly behind your front leg as for body stability. This exercise will activate your thighs ,hamstrings & glutes.
Once you complete these 3 exercises one after other with no rest in between , your 1st circuit is complete , then take rest for about 60 to 90 seconds depending upon your fitness level, to get the oxygen pumping into your blood. Initially if you need a little more rest that is okay. Focus on the muscles that you are supposed to be using & utilise good form in these exercises.
Awesome !
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