leg workout

Training

Don't Got Glutes? Glute Camp Will Help!

Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!

After purchasing this program everything will be laid out for you and includes:

  • Complete weekly workouts included a different one for each day of the week,
  • An online tracking sheet to keep track of your progress and what day you're on,
  • Videos showing proper form so you can maximize your workouts, 
  • And a private FB group with Joey answering any questions glute related.
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3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!

The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!

Training

Single Leg Squat AKA Skater Squat

Today on the blog we're featuring an amazing workout that is especially geared towards runners and athletes. The Single Leg Squat, also known as the Skater Squat, is an amazing exercise to work your hips, glutes, quads and ankles. Not only does it focus on stability and balance, but strength as well.

Stack pads on the ground and increase or decrease pads as needed to progress. You can also add weight by holding it out in front of you (like you were holding a steering wheel), just make sure your back foot stays elevated and doesn't touch the ground!

Training

Runner's Drill: Single Leg Balance

You all know that at Jtab we are all about strength training. Not only does building muscle burn more calories and fat over time, but it can also work as a great cardio that's less destructive on your knees, hips and ankles. However, for those that do enjoy running, it's important to include strength training to stay strong and reduce the risk of injury. Today on the blog, we have an exercise that is especially important to all you runners out there.

This single leg balance strengthening drill is an all in one workout that works ankle stability, as well as strength in your feet, glutes, abductors, quads and core. So all you runners out there, check out this video and get strong (er)!

Training

Zercher Squats

Today we're showcasing the Zercher Squat. This powerhouse move works multiple areas of your body. This move has the benefits of a regular squat (legs, quads and glutes), but combines super core activation to work your abs at the same time. It also helps safeguard your lower back as there is less of a potential of pulling or injuring it, and helps take the pressure off your spine by putting the weight at your mid torso. As if all that isn't enough, you'll even get a bonus shoulder workout.

A big thank you to our Jtab squat model Aaron Binek.

Training

High Step Ups

While I was injured I had to get creative with exercises.  I couldn't do heavy traditional lifts so I increased intensity with range of motion with a high step up. This is a great exercise to stretch out the hips, increase range of motion and work your quads, glutes, hamstrings and calves. Make sure your knee starts above hips to create that deep squat feel.  You don't need heavy weights with this particular exercise, as the intensity is the range of motion.   

Training

The Ultimate At-Home Leg Workout

I’m all for a crazy heavy weight training workout but sometimes you just can’t get to the gym but want to get a great workout in.  You will be hard pressed to find a better home based leg exercise than the split squat. 

Here my client Charlotte demonstrates a slightly advanced version for people that have the mobility and strength.  It is called the Front Foot Elevated Split Squat.  This exercise fries your quads and glutes and gives you a great stretch in your hips.  If you can not do this variation you can simply omit the box(step) in front and have your front foot on the ground.  Give it a try and get those legs cranking!  Start out with low reps but once you mastered your form pump those reps upwards to 15-20 each leg!  Do a few sets of high rep split squats once or twice a week and you will notice your legs becoming stronger and leaner!    

Training

Mini Band Lower Body Working pt. 1 of 2

Today we're featuring one of the favorite tools at Jtab Training, the mini band! At about $2 per band, this is something you can easily pick up at any gym supply store or online. So grab yours (or ask me to order one for you) and start using it at home for some great resistance training.

Today is part 1 of a 2 part series featuring the mini band and we're starting with the lower body. This series of 3 exercises features glute walks, squats and glute bridges which can all be done without extra weights at home. Not only will these moves help shape your legs and glutes, but offer you better balance and stability, relieve pressure from your lower back, AND burn calories.

Training

At Home Strength and Fat Burning Exercises

Today we're all about bringing it back to the basics. We're talking squats and pushups. You may be thinking to yourself, "I already know how to do those, why are you bringing them up?" Because they work! There's a reason they've been and stayed popular for so long and that is because they are easy, effective and almost everyone has the ability to do them without any extra equipment. 

If you're looking for something to start getting you back in summer shape, that's what we're bringing to you today. We're breaking down these 2 basic exercises and showing you how you can increase their difficulty as well as turn them into fat burning workouts.

Training

Jtab December Challenge - Glutes and Core

Just because it's the holiday season, doesn't mean you should let yourself go. In between the holiday eating and parties, jump on into our December challenge to keep your muscles firing and burning calories all month long. First, check out the video below to learn the proper form, then be sure to visit our Facebook page each day for a new challenge. Everybody get out there and get going!

Training

No Equipment Warm Up and Full Body Exercise

We're back this week and we have a series of exercises that yet again don't involve any equipment. All you need is a bench, or chair or other flat surface off the ground. 

We begin with a warm up designed to stretch out your hips and upper body all while getting them ready to work. Following the warm up is a series of pushups (a classic but always good), regular squats (again sometimes the traditional moves are the best), scalp pushups (to really work those shoulders), and split squat (get ready for screaming quads). 

Between our blog last week and this week you should now have a set of exercises to get your heartrate up and your muscles pumping all without using any gym equipment. Now, there really is no excuse to get up and get going!

Training

No Equipment Leg Circuit

One of those people that simply loves fall? Getting outdoors as often as you can to enjoy the last legs of the beautiful weather? Today we've got a leg circuit that you can do in the backyard, park, open field or wherever you have a little bit of room.  It starts with a few good stretches to get you loose and ready to go. Then that's followed up with a circuit of squat jumps, reverse lunges, squats, side lunges and the finished with glute bridges. 

Not only will you be working your glutes, inner and outer thighs and quads for some great legs, but you'll be jacking up your heart rate for fat burn and cardio.