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Views #872 | Low Intermediate 4

Leg workout

Mike talks about a good work-out routine for strengthening legs.
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Todd: Mike, you're giving tips about weight training and we've talked about upper body. Now what about lower body and legs? I actually don't want to lift weights with my legs. I just... It is OK if I just skip it?

Mike: Well, you should do your legs because you should get a full body workout because if you just do one part of your body it affect the other parts of your body as well, so you need to be balanced.

Todd: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do?

Mike: I think you should start off squatting. That's where you put... make sure you have a squat rack, and you put the bar behind your head on your shoulders and you just squat as if you are sitting on a bench and come back up.

Todd: Now often I see guys in the gym that do that. They have the big weight belt. Do I need to get a weight belt?

Mike: It would be good, that if you're just starting off to use the weight belt but once you get the motion I would advise you to to not use the weight belt so that it forces you to keep good posture yourself.

Todd: Now, when you do the squat, like how low should I go. Should I go until I'm almost sitting on the floor?

Mike: As is there was a bench underneath your.....

Todd: Bottom?

Mike: Bottom.

Todd: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees.

Mike: Yeah.

Todd: OK, so that's... that will work out all my legs? That's all I have to do is squats?

Mike: Yeah, that's probably the best one you can do.

Todd: OK, and that is for my calves and my hamstrings too?

Mike: Not your calves but for your hamstrings and your bottom.

Todd: OK. So what should I do for my calves?

Mike: You can do calf raises, which is... you can do it on a squat rack, and you just hold the bar in the same position as you would a squat and just raise your legs up on your toes.

Todd: OK, so in terms of how... of sets, like how many sets should I do of the squats?

Mike: I think you should start of with three sets.

Todd: Three sets.

Mike: The same as the other exercises.

Todd: And about ten reps?

Mike: And about ten reps, yes.

Todd: So do I always keep the weight constant? I don't have the weight go up or down?

Mike: Well, once you get used to the motion and the position that you're in, then you can start increasing the weights as you go.

Todd: OK, but I mean, each set should be the same weight.

Mike: Yeah, when you're starting off.

Todd: OK, yeah. And also just for the calves, just do three sets?

Mike: Yep, just do three sets.

Todd: Alright.

Mike: Well, thanks a lot, Mike. I'm gonna get started.

Learn Vocabulary from the lesson

skip it

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It is OK if I just skip it?

When we 'skip' something, that means we decide not to do it, or maybe do it at a later time.  Notice the following:

  1. I think I'll skip the company party tomorrow night.
  2. Let's skip dessert.

full body workout

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You should get a full body workout.

To 'work out' means to exercise. A 'full body workout' exercises all muscles in your body.  Notice the following:

  1. A full body workout takes a lot of time.
  2. Instead of a full body work out, try upper body one day, legs the next.

just starting off

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It would be good if you're just starting off.

We use the phrase 'just starting off' to talk about starting a new job, hobby, etc.  Notice the following:

  1. Go slow if you're just starting off.
  2. Are you just starting off?

get the motion

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Once you get the motion.

In an activity that requires us to move our body in a certain way, we use the phrase 'get the motion' after we have learned the correct way.  Notice the following:

  1. It took only minutes for the dancers to get the motion.
  2. Once he got the motion, his tennis serve improved.

good posture

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It forces you to keep good posture.

'Posture' is the way we position our body when we sit, stand, or in this case, exercise.  Notice the following:

  1. Poor posture can cause back problems.
  2. He has good posture.

Vocabulary Quiz

skip • full body • starting off
motion • posture
  1. Yoga is an excellent workout.
  2. She is a dancer so she has excellent .
  3. I think I'll have to my workout today because I won't have time.
  4. That is really difficult for me.
  5. Try to go slow if you are just .
Answer the following questions about the interview.

 

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