Mega Leg Moves



GET ON THE CHALLENGE

It’s time to spring challenge yourself and achieve real fitness results. Get stronger, leaner, and perform better in all you do with my ‘Mega Moves Workout Series’. It’s simple, yet challenging and a workout you can alter with a variety of exercises along with a varied incline, pace, or additional resistance on your Total Gym.

MEGA MOVES METHOD REVIEW

Understanding how to master the method and implement it on your Total Gym will make all the difference in your workout, as well as the results you ultimately produce.

The amount of strength utilized is based on your own bodyweight along with the incline of your Total Gym. Determining the right incline for each exercise is based on your current strength level and a setting you can sustain for a certain time period. Some exercises may need more resistance/ incline, others may need less. As a rule:

  • Practice perfecting the exercise form
  • Work on core stability to execute the movement precisely
  • Make adjustments in body positioning or Total Gym incline setting when needed


    • The Total Gym glide board makes low-impact exercises more challenging by adding instability and core stamina. Your smaller muscles will ignite to stabilize you during the exercises… and this is a mega challenge!

    As a review from Blog 1 (insert link here once live), listed are the important concepts to integrate when performing the Mega Moves workouts on your Total Gym.
    1. Slow Tempo
    2. Static Hold
    3. Tuck Pelvis & Engage Core
    4. Proper Shoulder Alignment in Planks
    5. Proper Knee Alignment in Lunges/ Squats
    6. Intensity Levels: Total Gym Incline vs Decline

    Make sure you have reviewed and understand the concept for this type of workout method before testing it out on your Total Gym. This was all explained in Blog 1/ Part 1. If you missed it, no worries!

    CLICK HERE to fully understand and learn the ‘Mega Moves Method’ for this series.

    MEGA MOVES WORKOUT: LEGS

    Get your body in shape for the warmer weather and feel red carpet ready with these mega moves on your Total Gym.

    GEAR:

  • No shoes required! This style of workout is typically performed barefoot.
  • Use of sticky socks will help to preventing slipping, but are not required.

    • DIRECTIONS:

    • The workout is performed in a timed circuit, NOT reps
    • Dynamically warm-up your muscles then proceed directly into the Mega Leg Circuit
    • Perform each exercise SLOWLY for 60-90 seconds on one side, then repeat the second set on the other side in the same manor. This is considered 2 complete sets.
    • Do what you can in the amount of time. It’s not a race.
      • Choosing your timed interval sets:
    • 60 seconds/ exercise = 5 minutes on 1 side
    • 90 seconds/ exercise = approximately 8 minutes on 1 side
    • Start with 60 seconds, if you need a challenge or have more time, do 90 second intervals.
    • Total workout time with warm-up, 4 complete sets, at 60 seconds/ exercise will take approximately 30 minutes. Add 2 additional complete sets if you have more time for a 40 minute workout or use the 90 second timed interval formula… you decide!
    • Always adjust the Total Gym incline to accommodate your strength level.
    • Now let’s get moving!

    TIP:
    I suggest printing or writing this workout on a board so that you know what exercise comes next and it flows smoothly for the timed intervals.

    MENTIONABLE:
    The exercises are titled by both their “megaformer” and Total Gym names.

    ACCESSORIES NEEDED:

  • Squat Stand
  • Cables
  • Timer to clock each exercise KEY:
    TG = Total Gym
    GB = Glideboard

    WARM-UP

    Time: 5 min.
    Set your timer & go!

    Minute 1:

    Squats ( 30 sec)
  • Straddle the GB to perform full range of motion squats
    • Lunges Right Leg (30 sec)
  • Place 1 foot on the GB to perform full range of motion lunges


    • Minute 2:

    Squats (30 sec)
    Lunges Left Leg (30 sec)

    Minute 3:

    Incline plank (60 sec)
  • Modification: lower knees to GB or floor and hold a plank


    • Minute 4:

    Plie Squats (60 sec)
  • Straddle the GB and perform full range of motion pile squats


    • Minute 5:

    Forearm Plank Toe Taps (60 sec)
    Advanced: Forearm Jumping Jacks


    MEGA LEG MOVES

    approx. 20 min.
    Time: 60-90 seconds / exercise


    1. ‘Sliding’ [TG: Reverse Lunge & Repeaters]

    Goal: Tones thighs for a sleek look
    Targets: Thighs, Glutes, hamstrings, ankle stability, core balance
    Incline: The higher the incline, the harder the work load in the legs to control the GB up the rails.


  • Facing away from the vertical column, place one foot at the bottom base, and the other is at the bottom of the GB in a split leg stance.
  • Spot something to keep balance and stability as you lower into a deep lunge by pushing the GB up the rails.
  • This exercise could be split into 30 sec reverse lunge followed by 30 sec repeaters for variety.
  • All reps are performed on 1 side for the entire set.
  • Control the GB in both directions and repeat the exercise for the desired time.


    • 2. ‘Side Lunge’ [TG: Lateral Lunge / Single Leg Squat]

    Goal: Firm, tighten, & tone the outer and inner thighs
    Targets: Thighs, Glutes, hamstrings, ankle stability, core balance
    Incline: The higher the incline, the harder the resistance load for the standing leg to control the GB up the rails and the more flexibility required for the extended leg on the GB.

  • Stand at the bottom base facing one side.
  • Keep one foot on the floor parallel to the base and place the other about a foot distance onto the bottom of the GB.
  • Keep the GB leg extended straight while the supporting leg performs a single leg squat.
  • Be sure to keep the torso elongated, sit the hips back and keep the knees in line with the big and small toe.
  • This exercise could be split into 30 sec reverse lunge followed by 30 sec repeaters for variety.
  • Spot something to keep full control and balance.
  • All reps are performed on 1 side for the entire set.
  • Repeat this motion slowly for the desired time.


    • 3. 'Super Lunge’ [TG: Kneeling High Lunge with iso curl]

    Goal: Tightens & tones sleek legs, core strength
    Targets: Glutes, hamstring, oblique, hip & shoulder stability
    Incline: The higher the incline, the harder the workload in legs, arms, core, & balance.

  • Connect Cables
  • Facing the vertical column, take the cables into each hand and anchor down to assume a 1/2 kneeling position on the GB.

    NOTE: This position requires core strength & stabilization. I suggest using a lower incline to acclimate to the balance challenge before increasing the incline.
  • Once you have balance, lift the kneeling knee to hover off the GB into a lunge stance.
  • Simultaneously pull the cables as you stand up a few inches higher, then return to the hovering lunge and repeat.

    Modify by performing a front lunge without the cables connect to develop balance, core control and ankle stability. This is performed by facing the vertical column and placing 1 foot flat onto the GB and the other is on the floor with the heel lifted (lunge stance). Perform a front lunge by opening and closing the GB.
  • All reps are performed on 1 side for the entire set.
  • Repeat this motion slowly for the desired time.


    • 4. ‘Scrambled Eggs’ [TG: Cable Arcs]

    Goal: Firms & lifts booty and outer thigh, core strength
    Targets: Glutes, hamstring, oblique, hip & shoulder stability
    Incline: The higher the incline, the harder the workload

  • Cables connected
  • Face the vertical column. Place a cable around 1 foot and carefully mount the GB in a quadrupled position.
  • Keep the leg straight as it arcs out to the side and back.
  • All reps are performed on 1 side for the entire set.
  • Repeat this motion slowly keeping the leg extended straight and in the working zone for the desired time.


    • 5. ‘Donkey Kicks’ [TG: Cable Kick Backs]

    Goal: Booty lifter, shaper, sculptor & strengthener
    Targets: Hamstring, glute, oblique, hip & shoulder stability
    Incline: The higher the incline, the harder the workload

  • Stay in the same set up as #4.
  • Bend the knee towards the same arm and extend it back out slowly.
  • All reps are performed on 1 side for the entire set.
  • Repeat this motion slowly for the desired time.


    • 6. Plank Hold

    Goal: This is an active recovery and the time to prepare to do the whole sequence on the other side!

  • Disconnect cables
  • Hold a plank on your GB or on the floor for the whole 90 seconds.
  • Take break if needed and come back strong until the time is up. If you feel any pain in your lower back; rest, stretch, regroup, and reassess your form so that your abs stay engaged and not your lower back.


    • *REPEAT WHOLE SEQUENCE ON THE OTHER SIDE, IN THE SAME MANOR*

    *Be sure to check out the video to see how these Mega Leg Moves are performed on your Total Gym*

    Sending you the extra push and “go get ‘em” vibe to get this started right!

    Stay tuned for the next Mega Core Moves workout in the series!

    Best,
    Maria
    www.groovysweatstore.com
    @GROOVYSWEAt

    Maria Sollon

    Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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