Leg Day on Holiday
This is a quick post from Hawaii as I take a short break from the beaches and poke.
Even though I'm traveling, I still like to sneak in a solid workout.
Jumping off the Rocks at Waimea Bay, which has nothing to do with Leg Day
Before just about any workout, I like to warmup with a combination of foam rolling, and dynamic and active stretching. Because I'm traveling, I don't have my foam roller with me. I did, however, bring my lacrosse ball. To warm up my legs, I'll use the lacrosse ball against the wall for my glutes and hips. For dynamic stretching on leg day, I'll usually do two sets of 5-10 reps of lunges and squats. For active stretches, I'll hold some lunges and deep squats.
After warming up, I'll do these exercises in succession:
Squat x 30
Lunge (in place) x 15 (each leg, then switch, for 30 total lunges)
Calf Raise x 15 (each leg, then switch, for 30 total)
Standing Lateral Leg Raise x 15 (each leg, then switch, for 30 total)
Standing Leg Adduction x 15 (each leg, then switch, for 30 total)
Depending on how I'm feeling and my schedule, I might do three to five sets of those exercises. I can perform each rep in about one second, so each set should take about three minutes (giving me a little breathing room from time to time). I will almost always slow down by set three (set two if I'm being honest).
A few years ago, I did this workout "for time," i.e., as fast as I could. Lately, and during this trip, I go for slower movements, making "every rep count." I go for full range of motion, and very slight holds at the bottom (or top) of each rep (e.g. at the bottom of a squat, or top of a calf raise).
For my cool down, I'll jump back on my foam roller (or lacrosse ball if traveling), and hold some lunges and deep squats. In general, cool downs help avoid some of the soreness in the following days.
All in, with warmup, five sets, and cool down, this workout might take about 25 minutes. It might not help you hit a new PR on your backsquat, but it should get your heart rate up, and make you tired. What I love about workouts like these is that you can do them anywhere without any equipment. Also, if I'm in a rush (or just don't feel like working out for 25 minutes), I can scale down the reps or sets (maybe only do one set, or I'll do half the reps and only three sets), and maybe scale up the intensity (i.e., go for time). Without writing a whole post about high intensity vs. duration, I find that I can still have a productive workout by increasing my heart rate, even if the workout isn't particularly long (i.e., greater than 30 minutes).
Disclaimer: I'm not a medical or fitness professional, so always take care before trying a new workout. Also, before you start lunging around, make sure not to slam your knee into the ground. And for just about all of those exercises, it might help to have something to grab onto to keep your balance.