banner
BLOG / fitness

The ideal post-COVID recovery workout to get *strong* strong legs

Rudi Witkowsky

Want to gain back your strength after a bout of COVID-19? Try fitness expert, Rudi Witkowsky’s, complete leg workout to get the lower half of your body back in the game. 

Are you still feeling fragile after a bout of COVID-19? One of the common symptoms associated with the virus is that it can deplete your energy. It can also take a long time for your energy to return and, during this recovery period, your strengths levels will probably decline.

 

As soon as you are well and want to start gaining again, I’d suggest starting with leg day! Add my ideal post-COVID recovery workout to your routine and you’ll be standing strong again in no time. Let’s go, boys!

 

rudi witkowsky, personal trainer, fitness pro, fitness expert, fitness, fitness influencer, exercise workout, leg workout, leg day, post-covid, covid-19, covid recovery, recovery, castle free, free to be, alcohol free beer, zero alcohol beer

 

Rudi’s Complete Leg Workout

 

Routine #1: Modified Side Lateral Lunges

What It Does If you’re looking to gain overall leg strength, these moves are a great addition to your fitness routine. They will also improve your stability and help you develop better balance.

 

How To Do It

1. Form a standing position.

2. Go into a squatting position and then extend one leg out to the side.

3. While the stationary leg straightens into full extension at the bottom of your lunge.

4. Return to the original position and switch sides.

5. Thereafter repeat the above, but this time point your toes upwards with your heel of the extended leg touching the ground.

6. Drop your glutes as low as possible to the leg in the squat position.

7. Return to the original position and switch sides.

8. Thereafter repeat steps 1 to 4. Do these moves for 60 seconds.

 

rudi witkowsky, personal trainer, fitness pro, fitness expert, fitness, fitness influencer, exercise workout, leg workout, leg day, post-covid, covid-19, covid recovery, recovery, castle free, free to be, alcohol free beer, zero alcohol beer

 

Routine #2: Explosive Leg Workout

What It Does Not only will this workout help you build muscle and gain strength but it will also boost your aerobic and cardiovascular fitness and improve your balance and leg mobility.

 

How To Do It

1. Stand with a tight core and your chest up and go into a classic lunge position.

2. Step forward, keeping your front knee bent. Your back knee should also be slightly bent and your hands on your hips.

3. Using all your force, jump into the air, landing back in the lunge position.

4. Immediately place your feet shoulder-width apart with your knees slightly bent.

5. Bend your knees to go into a full squat position.

6. Engage through your quads, glutes and hamstrings and propel your body up and off the floor, extending through the legs.

7. Return to the lunges and repeat the motion. Do this for 60 seconds.

 

rudi witkowsky, personal trainer, fitness pro, fitness expert, fitness, fitness influencer, exercise workout, leg workout, leg day, post-covid, covid-19, covid recovery, recovery, castle free, free to be, alcohol free beer, zero alcohol beer

 

Add these moves to your fitness regime and you'll start feeling stronger in no time!

NEED A NEW WORK OUT?

logo twitter

POP IN YOUR EMAIL AND DETAILS AND WE WILL SEND YOU A FREE WORKOUT PLAN

SIGN UP
gallery image fitness

Build big biceps and a strong upper body with these easy exercises

Rudi Witkowsky READ MORE
gallery image fitness

Fitness expert, Rudi Witkowsky, shares his complete back workout for your upper + lower back

Rudi Witkowsky READ MORE
gallery image fitness

Improve your posture and your six-pack with this simple but solid core workout 

Rudi Witkowsky READ MORE
gallery image fitness

World MTB champion Greg Minnaar's Top SA Trails

Helen Wallace READ MORE
gallery image health

6 Top-Rated and Totally Free Cycling Training Apps

Helen Wallace READ MORE
gallery image fitness

I Went Vegan and Lifted Heavy Weights for 6 Months

Rudi Witkowsky READ MORE
gallery image culture

MVP Dale Leisegang Reveals the Secret to His Success

Castle Free Author READ MORE
gallery image health

Burn Fat, Build Strength and Get Lean in Just 6 Weeks

Rudi Witkowsky READ MORE