What about body weight exercises??
It seems that soo many ppl just totally forget that they even exist for the most part.
When I was doing my cert 4 it was alot the same, but I rewrote a a program for my instructor then trading some stuff off and hee seemed pretty happy.
I usually do daily sets of 200 squats in sets of 50 of 100.
I do them wide and then I do them narrow. toes in and toes out.
i also do 200 reps of calf raises. ( making sure to stretch in between)
I also do lower back extensions .. single
legs and dbl .
I also do 1000 or so isokentic contractions every night. .. or progressive butt clenches for 100 squeezes per distance apart , stretching between each set to whatever rom or direction I want to take it to..
those ones are good. do them sitting down, get a good pelvic alignment on and contract and watch your
legs as you do them and sqeeze your butt so that it lifts you like a pumping cushion.. you'll be surprised how effective they are. Beyonce Knowles is fairly chunky through the butt and
legs at times and she swears by those herself..
I also do some heavy reps on light resistance for every kick I can imagine on a daily basis ..
like to lay down on your back with your butt elevated on the edge of say a bed or a chair or maybe a bench and push something weighted at a 90 degree angle of your knee downward as you plant the other foot flat on the ground ( as in a muay thai teap )( or maybe do it reverse and lift a heavy bucket through the same movement .. which I dont do btw because I have an abdoer with a flexy 12kg backsupport bar you can add resistance to ) is an awesome angle to work some weight off. Because you're laying doown and doing it.. it's also really effective for increasing pelvic flexibilty and getting those long beautiful toned
legs we 're after.. even though I'm only 5 ft 2
.. 5'3 after the workout.
.
I don't know how much time you really want to invest here but even just on a full body body weight program and the isos, that's oonly 2 hrs each day.. and if you throw in some good toning pilates or other callesthenic, then in only 3 hrs a day over a mth max.. you will've totally reshaped your body and gained both strength and better tone and end up more supple and flexible as a bonus too.
hill sprints or stair runs are good aswell ... for those times you come across them and can work them in. I lovved that about China. floors and floors of stair evvverywhere!!.. or finding a good hill to play on during a morning walk or jog would do it aswell. I personally used to do 5 or 10 kms a day and in conjunction with everything else I was doing, found that ample . A little run or some walking every now and then never really hurts goals like that neither.
I personally think there are more effective ways to workout than lifting weights for the bulk of your program, and always lots of fun ways to get your workouts where you can incorporate reeally little things into your day and have it all make really big differences... If you doo opt for the weights though, and that does it for you adequately, then great.
Good luck with it.
Blooming Lotus.
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