Burn Off Fats From Your Thighs & Strengthen Your Quads

Want sexy legs?

Wall sits are great for strengthening your quads and toning up your glutes and hamstrings. It’s a simple yet effective workout and all you’ll need is yourself, a wall and a timer.

Stand about 2 feet away from your wall and sit on an imaginary chair. Steadily adjust your position until your legs are at an 90º angle like so:

Make sure your weight is evenly distributed on your feet (not on your toes or the balls of your feet). Maintain your position for 45 seconds and continue with another leg workout. You can incorporate this as part of your leg workout in the Explode Program, in between sets.

When doing legs, I prefer to start with the Smith Machine Squats. This was what I did yesterday. (Started off with 10 mins warm-up on the cycling machine.)

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Smith Machine Squats – 5 sets x 8 reps

There’s a lot of argument about how doing squats with the Smith machine is bad for your knees as it restricts your body’s natural groove and puts too much pressure on your joints and back, especially if the weight is too heavy, but I personally find this effective. If it’s your first time doing this, never, ever try doing it yourself, you might injure yourself in the long run if you don’t get your form right.

It’s OK to get help from a personal trainer or somebody who has better knowledge about weight training. Otherwise, I suggest sticking to the basics and using only dumbbells – which is just as effective (some other examples below)!

With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet slightly forward. Disengage bar by rotating bar back.

Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

*Tip: Keep head facing forward or up, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.

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Dumbbell Squat 4 sets x 8 reps

This is also another one of my favorite workouts. If you want a nice, toned butt, do this workout right and you’ll see results.

Stand with dumbbells grasped to sides. Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Use the same tip for the Smith Machine Squats this workout.

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Dumbbell Single Leg Split Squat 3 sets x 8 reps

Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

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As I’ve mentioned before, DO look up the Exercise & Muscle Directory on ExRx.net. Its super useful, descriptive and easy to follow. I can’t find any other example as easy and direct as this.



The Quick 100 Workout

Sup guys, I’m up early for a morning work call. Feels good and refreshing to be fully awake at this hour and literally watch the sun come up. I could get used to this and it’s probably the best time to hit the gym now, but the warm, soft bed beckons. Lazy Fay is calling me back to bed and Fit Fay wants to hit the mill. Decisions, decisions.

Perhaps I’ll kill two birds with one stone and workout and THEN go back to bed. Here’s The Quick 100 Workout, for you ‘sorta’ lazy bums. GET UP, and WORK OUT, NOW!

100 jumping jacks

90 crunches

80 squats

70 leg lifts

60 jumping jacks

50 crunches

40 squats

30 leg lifts

20 jumping jacks

RUN for 10 minutes

Your body will thank you.

The Explode Program: DAY 7

We have finally reached Day 7, which completes 1 out of the 12 weeks of the Explode Program. Day 7 is another cardio day. I recommend doing 20-30 minutes of running, similar to Day 3. You may choose either one the cardio days to do something else other rather than running such as cycling, rowing, elliptical, skipping, swimming or attending a cardio workout class at your gym.

If you’re not desperately catching your breath, you’re not desperately trying hard to lose weight!

Hilary Swank looks outstanding in this photo. True strength.

The Explode Program: DAY 6

Day 6 – Shoulders & Abs

1st Set: Dumbbell Alternating Front Raise – 4 sets x 8 reps

In a power squat position, grasp one dumbbell between your legs and raise your arm while pushing yourself up. Repeat with other arm.

*Tip: On your way up, keep your focus upwards instead of looking forward.

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2nd Set: Dumbbell Alternating Front Raise (Without Power Squat) – 3 sets x 8 reps

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.

Raise one dumbbell with elbows fixed in 10° to 30° angle throughout until upper arm above parallel to floor. Continue with alternate arm.

*Tip: Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

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3rd Set: Dumbbell Lateral Raise – 3 sets x 8 reps

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly.

Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.

*Tip: Maintain slight bend through elbows (10° to 30° angle) throughout movement. Knees must be slightly bent. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward.

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4th Set: Dumbbell Seated Rear Lateral Raise – 3 sets x 8 reps

Sit at edge of bench with feet placed beyond knees. Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising “pinkie finger” side up. Lower and repeat.

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5th Set: Dumbbell Shrug – 3 sets x 8 reps

Stand holding dumbbells to sides. Elevate shoulders as high as possible. Lower and repeat.

*Tip: Make sure you choose a dumbbell that is heavy enough that you can’t do a bicep curl with.

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For abs, do 5-8 sets of resistance exercises, preferably half on a machine and half on a mat, with about a 8-12 rep range per set.

Your abs work like any other muscle in your body and gain strength and mass only when stimulated with heavy resistance.

*Note: Doing 1000 crunches will not burn fat only on your abs – the body does not work that way and you cannot selectively burn fat. Cardio will do that for you, and ab exercises will build your core and have that 6 pack come out slowly.

Examples of some of my favorite abs exercises coming soon. I am working on my a video for it.