Before you know it, it’s Sunday again. And today, the GQ & Prakash Amritraj’s 30-Day Fitness Challenge is all about legs, legs and legs. We will be focusing on the glutes and hamstrings in all three exercises.
Try to do these exercises back to back. “You should get a real burn in the back of your legs,” says Amritraj. See this as an attempt to balance out all those junk calories you’ve accumulated since Saturday.
30-Day Fitness Challenge – DAY 19: Leg-strength
Exercise 1: Curtsy Lunges
Stand straight with your feet hip-width apart. Take your right leg diagonally behind your left leg and drop down into a lunge. You should feel that burn in the left leg’s glutes. Then, come back to the straight position and repeat with the opposite leg. Tip: Your weight should be over your knee, and your knee shouldn’t be in front of your toes.
Ten reps each side and onto the next exercise. No breaks.
Exercise 2: Wide-stance Sumo Squats
Keep your feet more than shoulder-width apart, toes pointing outwards. Focus on tightening your core. Generally, you’d have weight in your hands, but today, use your body weight as resistance. Now, lower your body to a squat, and push back up with your heels. Keep your hands out straight.
“Don’t go too low, don’t go too high,” advises Amritraj. You should feel a constant burn underneath your thighs. Ten reps and take a short break before we begin the last exercise.
Exercise 3: Foot-elevated Lunge
You will need a prop (chair, table, box) for this one. Amritraj here uses a chair. Keep the prop behind you and place one leg on it. Take a deep lunge and push back up. “Slow and controlled, that’s the name of the game.” Ten reps on each leg.
One entire circuit is one round. Aim to do three to five such rounds for a nice workout.
As always, be mindful of your form. Take a look at Amritraj’s form and technique for Day 19’s home workout routine here:
See you on Day 20!
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