PADDED EXERCISE BARS have become popular with the in-home exercise crowd, but I can still hear the outcry from some of our more macho readers, "How can I get any kind of workout with only one 10 or 20 pound bar? "
When you're squeezing out the last few reps
-of this vigorous lower body workout, your questions will be answered. Besides the bar and your own body weight, the only other piece of equipment necessary is an athletic step. The step can easily be substituted with any sturdy set of stairs that may exist in or around your house.
Advantages and Disadvantages
Of course, as with anything, there are advantages and disadvantages of training with this one simple piece of equipment. You can't modify resistance by selecting a lighter or heavier weight --the obvious disadvantage would be, you only have one bar. For those of you that elect to try this compact and effective leg workout --the advantage is, you only have one bar. You don't have to devote a room in your house, or convert the garage into a gym to get a really good leg workout.
In order for exercise to be effective
-it does have to achieve a certain level of intensity. Depending on whether it's an anaerobic-muscle building exercise, or aerobic-fat burning exercise, intensity is created in two very different ways. To make an exercise more intense aerobically, lengthen each set (high reps) while you shorten rest times to elevate heart rate, until you're in the aerobic or fat-burning zone, and stay there for at least 15 minutes. To create intensity anaerobically, increase resistance by using a heavier bar OR, the just-as-effective method of customizing each exercise and the way each exercise is done to make the movement harder.
Step Up to the Bar will accomplish both
-fat burning by exercising in the aerobic target heart rate zone, and muscle building by increasing intensity with each move!
Full Body Warmup and Squat
Stand with the bar on the floor at your feet in front of you. Bend at the waist and knees,
grasp the bar at about shoulder width. Stand back up as you lift the bar to shoulder level
in one motion. Lift the bar overhead. Reverse the order as you lower the bar back down to
your shoulders, and then to floor level. Continue for 3 to 5 minutes, or stop at fatigue.
Breathe naturally throughout the movement.
Trainer's Notes:
This move will serve as a great warmup and/or lead in to the next three exercises, as it
effects almost every muscle in the body. You should NOT feel an intense burn in any one
area, but rather an overall effect of muscle fatigue and windedness. Speed up, or slow
down your pace to make the exercise more or less intense.
|
|
Pole Lunge
Stand with your feet together, holding the bar vertically, spiked into the floor at your
feet on a slight angle as shown in the illustration. Take one giant step back with your
right leg as you inhale. Exhale and bring your right foot back to the starting position.
Repeat with your left leg.
Trainer's Notes:
Do 20 repetitions on each leg (alternating legs), or stop at muscle fatigue. Use the bar
as leverage to assist in pulling yourself back up to the starting position. To increase
intensity, don't pull or barely pull on the bar. Proceed to the next exercise with little
or no rest to keep the heart rate elevated and the legs fatigued.
|
|
Front Lunge
Stand with the bar across the top of your shoulders, resting behind your neck. Make sure it
rests far enough down, so as to not tilt your head forward. Inhale and take a giant step
forward with the right leg. Exhale and return the right foot to the starting position.
Repeat with your left leg.
Trainer's Notes:
Do 10 to 15 repetitions on each leg, or stop at muscle fatigue. To increase intensity,
perform ALL repetitions with the right leg, before moving on to the left. You can even
do 2, 3 or as many reps as you want on each side before making the switch. To keep things
intense, switch at the first sign of muscle fatigue -not before. Proceed to the next
exercise with little or no rest to keep the heart rate elevated, and the legs fatigued.
|
|
Step Up
Stand facing your step, about 8 to 12 inches away, the bar across your shoulders. Place
the right foot on the step, as the left foot remains on the floor. Without using the
left leg to push off the floor, exhale and lift your left foot to step level. Inhale
and lower the left foot back to floor level. Repeat with the other leg.
Trainer's Notes:
Do 10 to 15 repetitions on each leg, or stop at muscle fatigue. To increase intensity,
perform all repetitions with the right leg (as shown in the diagram), before moving
on to the left. You can even do 2, 3 or as many reps as you want on each side before
making the switch. To keep things intense, switch at the first sign of muscle fatigue
-not before. Cool down with some light stretches for the lower body.
|
|
General Guidelines
Beginners should go through the routine one time, 2 or 3 days a week. After adapting to the program, work your way up to two complete cycles, 2 or 3 times weekly. For even more effect, combine with other aerobic, flexibility and strength programs as found on this website and in The Firefighter's Workout Book.
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
