Lomax CEO & Founder, Jonathan Lomax, has been working with The Model Advocate to design a ‘Forever Workout Guide’ that covers all of the fundamental moves to help build a strong foundation for a lifetime of fitness pursuits!
Working on every aspect of fitness including cardiovascular endurance, strength, mobility, toning, flexibility, each workout can be done basically anywhere (in a park, at home, in a gym) with minimal equipment. The first workout in the series focuses on toning the legs and bum using only your own bodyweight. Don’t be put off by the lack of heavy weights – it’s challenging and most importantly, effective.
Head over to themodeladvocate.com for more information on bodyweight training and don’t forget to check out the video below!
|Lying leg lifts||1||30’s per leg per move||Moves: lateral, reverse, frontal|
|Hip flexor pulses||1||30’s||Hands flat on the floor|
|Hamstring activation||1||30’s per leg||Leg elevated; back foot flat|
|Crab Walks||1||30’s||Build to a minute|
|Air Squats with glute kick back||3||20||Adapt with ankle weights and/or glute band|
|Hamstring pull through||3||20 (10 per leg)||Use towel or sliders – adapt with ankle weights and/or glute band|
|Side lunges||3||20||Use towel or slider – adapt with resistance band|
|Reverse Lunges||3||20 (10 per leg)||Upgrade to slider or towel|
|Bulgarian Split Squat||3||20 (10 per leg)||Upgrade with weights|
|Single leg RDL||3||20 (10 per leg)||Upgrade with weights|
|Walking lunges||3||20 (10 per leg)||Upgrade with weights|
|Glute-Hamstring Bridge||3||10||Upgrade with weights and glute band|
|Isometric wall squats||3||30’s||Upgrade with weights and glute band|