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While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Bobby Maximus, former UFC fighter, fitness personality, and author of the Men’s Health Maximus Body book, hosted the latest session. Maximus makes a point to train without equipment even when he has a fully-stocked gym at his disposal—so creating an accessible session for guys stuck at home without access to gear fits perfectly to his training style.

His most recent session falls right in line with this school of thought. This leg day conditioning workout uses a simple setup to punish your lower body. You might wind up in a heap on the floor after you finish—but you’ll be the stronger for it.

You’ll do two moves in a descending ladder format: a lunge and a squat hold. Don’t worry if you have issues with the lunge. “If the lunges do not work for you, then we’re just going to go with simple squats,” he says. “I want to make this open ended for everybody.”

Once you finish, you’ll have completed 210 reps and 10 minutes of squat holds—so even though this workout’s setup is simple, you’re working in a ton of volume. Just make sure you don’t rush. “A workout like this is not done for time, it’s done for form” Maximus says. “I’d rather have you take an hour to do this and have your form perfect than to race through to beat an imaginary clock.”

Bobby Maximus’ Sore Legs, No-Equipment Workout

Perform the reps to the best of your ability

20 lunges

30-second seated squat position (wall sit, hold in the air)

19 lunges

30-second seated squat

18 lunges

30-second squat

Continue this descending ladder until you hit zero.

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

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