Your In-Home Trainer: Lovely Legs

From the Show: Train Your Body
Summary: Can you truly get an effective workout in your home? Now you can!
Air Date: 1/28/14
Duration: 10
Host: Melanie Cole, MS
Guest Bio: Neal Pire, MA, FACSM
Neal Pier better resizedNeal Pire is a nationally noted expert on fitness and personal training. He operates Inspire Training Systems, a business consulting and professional training business specializing in program development and staff education for the health club industry. Typical of Neal Pire's approach is INSPIRE BOOTCAMP, the most supportive fitness program in the New York Metro area.

Formerly, Neal served as vice president of a major fitness company. He is widely sought after as a consultant for athlete training programs, performance enhancement centers and fitness industry management. Neal Pire is a Fellow of the American College of Sports Medicine and serves on the executive committee of ACSM's credentialing arm, the Committee on Certification and Registry Boards. As a 30-year veteran with deep understanding of the subject matter, he is often asked for background, commentary or analysis by media covering fitness and personal training.
Your In-Home Trainer: Lovely Legs
Melanie Cole, MS, and Neal Pire, MS, are both seasoned in-home personal trainers, and now they are starting a new series on Train Your Body where they will actually train your body... for free.

This segment features "Leg Day."

Get ready for a little soreness (but in a good way) as they teach you the best exercises for your hamstrings, (the back of your thighs), your quadriceps (the front of your thighs), and your calves (you know where those are).

The best part? You can do all of these exercises at home.

So put on your workout clothes and follow along as Neal and Melanie Train Your Body.

Lets get your legs in great shape!

Forward Lunge:
  • With your feet parallel and hip-distance apart, take one giant step forward.
  • Lower your body slowly, bending both knees, and return to standing.
  • Repeat on the other side.
Bend your knees no more than 90 degrees. Keep your front knee stacked right over your front ankle. Do not rest your back knee on the ground.

Repeat for 10 to 15 repetitions.

(Modification) Backward Lunge:
  • Use the same posture as in a forward lunge, but step backward to position the lower leg.
  • Don't let the front knee push out in front of your toes.
Repeat for 10 to 15 repetitions.

Good Morning:
  • Stand up straight with your feet parallel and hip width apart. Cross your arms across your chest or keep your hands on your hips, if you prefer.
  • Hinge forward at the hips – do not bend your spine at your lower back – as far as your body will allow while maintaining a "straight spine". You will feel a stretch in the back of your thighs.
  • Slowly return to the standing position.
Repeat for 10 to 15 repetitions.

Heel (Calf) Raise:
  • Stand with your feet about hip apart. Lift your heels up off the floor by pressing the balls of your feet into the floor.
  • Hold onto the wall or a chair, if you need, in order to maintain your balance throughout the movement.
Repeat for 10 to 15 repetitions.

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