Of course, for many, a major draw is learning the This Is My Human Costume I’m Really A Bigfoot Shirt and I love this secrets behind Campbell’s incredibly sculpted legs. And while social distancing renders us more static in a lot of ways, it also affords ample opportunity to work out—and there are many benefits to targeting the legs specifically, insists Holder. “The lower half of your body has the biggest muscles—your glutes, quads, and hamstrings,” he explains. “If you can really concentrate on movement patterns in these areas, it works your body harder while having a circulatory effect that activates the lymphatic system to get rid of cellular waste. It goes a long way and is a good strategy for most people to take since they won’t have access to a gym.”
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Here, Holder gives a master class on how to get long, lithe This Is My Human Costume I’m Really A Bigfoot Shirt and I love this legs in five easy steps.“Soft-tissue mobilization gets the body moving correctly, and that’s when great things happen,” says Holder, who starts every workout with clients with 5 to 10 minutes of foam-rolling to stretch quads, calves, hamstrings, and glutes. Holder’s cardio warm-up of choice is a jumping-rope circuit of 30-second intervals, alternating between faster and slower paces, for at least 10 minutes, followed by a 10-minute run or brisk walk on the treadmill at an incline. This really increases muscle elasticity, he insists. Once the blood is pumping, Holder focuses on a targeted trio of “butt-busting” mat moves in reps of 10: bird dogs (extending the opposite arm and leg in unison); fire hydrants (raising one leg at a right angle out to the side until your thigh is parallel to the floor); and single-leg elevated side planks, with the top foot placed on a bench to work the glutes and adductors as the body lifts. For proper conditioning, Holder relies on resistance bands. “They activate the leg and posterior chain muscles,” he explains of the benefits of placing bands around the knees while lying on your back and driving the hips upward, holding the position for a few seconds in reps of 15 to 20. A great workout ends with strength training, says Holder, whose go-to moves include “the step-up”—bring one foot onto a bench, and then bring up the other in reps of 8 to 15—and dead lifts. Bend at the hips with dumbbells in hand, and lift as you return to an upright position in 3 sets of 10. “Typical squats don’t work the butt nearly as much,” he reveals.