For the ab/core exercise, a regular or reverse crunch on the floor will work; for the cardio move, 60 seconds of bench step-ups at your station is a good choice. Land softly and, in one fluid movement, sink back into the next rep. Lift one leg into the air and bend the opposite knee so your foot rests flat on the floor. BODYWEIGHT EXERCISES The coolest part of this quick circuit is that you can do the whole thing without weights and with less than 10 square feet of space! Pin 565. | This makes the move a particularly challenging and dynamic plyometric exercise. TRX: Legs and Abs Bodyweight Circuit. In each circuit, you’ll do four exercises, back to back, for 30 seconds each. This article will cover a number of highly effective bodyweight exercises and workouts that can be performed at home to increase leg strength. SHOW ME ARTICLES ABOUT. Once you remember what day it is, immediately move on to the next exercise. STRENGTH TRAINING He is also a USA Weightlifting Club coach and a certified physical therapy aide. Contact Us. The muscles of the legs are stubborn. Your core muscles will fire up immediately as they activate to help you balance. Beginner’s Circuit. Aim to finish all four bodyweight leg exercises (70 reps total) in 90 seconds or less. Spray earned his bachelor's and master's degrees from Middle Tennessee and is CSCS, SCCC, USAW, NSCA, NASE, FMS and CSCCa certified. Stand with your feet shoulder width apart and sit back into the squat position. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Rest only long enough between exercises to catch your bearings. 3 Rounds for Time: 100-ft Walking Lunge. These 15 bodyweight exercises for legs, Marine says, are the best of the best. The Big 5 Bodyweight Circuit for Fat Burning has been used by thousands of my online clients, along with dozens of my personal training clients here in Toronto. Extend your left leg to return to the starting position. Bodyweight sit-up circuit Updated : Dec 21, 2020, 11:00 IST 287 views Targeting and strengthening the core muscle is very important for any individual … Bodyweight Circuit Workout, There are many reasons to use bodyweight circuit training as part of your fitness routine. Ensure your stride is long and under control. Every bodyweight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, gets the blood flowing, and burns tons of calories. | To make them respond, we’ve got to push beyond their normal experience. If you plan to earn a fit lean body from home using this bodyweight circuit training as your great method, then you have made a wise choice! From obese men to little old ladies, to average folks just wanting to get back into shape, I’ve put all levels of ability through the Big 5. 2 leg workouts per week - 4-6 bodyweight exercises for legs, depending on their … Many of you have been stating how you don’t have a dungeon or have any equipment at … After you complete a full circuit, rest for 2 to 5 minutes and drink some water. Here's Why, Build Muscle and Boost Sports Performance With Tire Training, Perform These Push-Up Variations to Improve Upper-Body Strength, Build Up Strong Shoulders With a Muscle-Blasting Dumbbell Circuit, Take Your Bench Press to the Next Level With These 5 Dumbbell Variations, Enhance Your MMA Skills With Heavy Rope Exercises, How to Improve Your Bench Press, Part 3: Build a Strong Back, Assume athletic stance with feet slightly wider than hip width, Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground, Extend hips and knees to drive up out of squat position, Lower until top of front thigh is parallel to floor, keeping knee behind toes, Place one foot on box and other on ground, Jump as high as possible, pushing off foot on box, While in air, switch legs so you land with opposite foot on box, Repeat with other foot as quickly as possible, Begin with feet slightly wider than shoulder width and hands behind head, Perform Squat and explosively jump as high as possible, Land softly in squat position and immediately perform again. When it comes to bodyweight training, of course, you can’t just add extra weight onto the bar. See more ideas about leg workout, workout, at home workouts. Early Specialization vs. NUTRITION 1 leg workout per week - 8-10 bodyweight exercises for legs, 3 max 4 sets per exercise. | The reality is, you don’t need a ton of equipment to get a great workout. Leg training is hard work. Press up and extend to the starting position. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Long distance running can get pretty boring, so what I like to do for my athletes who aren’t specifically trained for running is to mix it up a bit with a combination of both running and bodyweight strength training. Topics: A1: 10-25 diamond push ups; A2: 15-20 Bulgarian split squats; A3: 5-10 close pull ups Plus, you don’t need any equipment. Unilateral, single leg exercises are the source of serious strength, stability and increased proprioception but be warned. The BEST Dumbbell Exercises - LEGS EDITION! Continue alternating between right and left for 40 repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers. Leg Burn-out. 20. The Squat into Tuck Jump: The squat into tuck jump combines two great bodyweight exercises. We asked PT Harvey Lawton to design the ultimate lower body, weight-free circuit you can do in the relative (dis)comfort of your living room. LOWER BODY Circuit 2 is not unilateral, so we’ll just do 3 sets. You can do so many different bodyweight moves simply using gravity and the de-stabilizing action of the straps. Single leg 'Z' hops – 10 reps These explosive, small movements work both proprioception and muscle activation. For these I typically blend both bodyweight strength and cardio together for maximum gains. Prepping for bodyweight circuit workouts & exercises In a circuit routine, you’ll do each exercise in succession without a … 3 sets, 5 reps each direction, 30-second rest The move: Stand on one leg, lower down and jump up and over as far as you can to the opposite site while landing on the other foot. Putting these Bodyweight Leg Exercises into Practice. Hello “X” Squad, Lots of you have asked for it…. EXERCISE 5 Bodyweight Circuits to Build Muscle. Spray has trained athletes ranging from high school to professional and Olympic levels. A bodyweight strength training circuit would absolutely contribute to those numbers, but don't go too hard too fast and burn yourself out. CALL TO ORDER: 888-4-ATHLEANX 888-428 … He Tried Mike Tyson’s Total Body Work... Post navigation . After completing each corrective leg circuit in this bodyweight workout, take another 30 seconds of rest and proceed to the next circuit. 50 Air Squats. Dumbbells and other home gym equipment have become hard to find during the coronavirus crisis, so we talked to Todd Anderson, a Tier X … Complete each circuit and rest for 1 minute before moving on to the next circuit. Or, do them as a bodyweight condition circuit. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Or even worse, you can make it to the gym but find the leg press is overrun by yummy mummies ‘toning’. Ice baths at the ready, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Leg Workout Tips for Mass; Can't Get Big Quads? No more excuses. #1: Longer AMRAP Circuits But that doesn’t give you an excuse to not workout regularly. Because we walk on them all day long, our legs are used to carrying a load. Lift one leg into the air and bend the opposite knee so your foot rests flat on the floor. It is without a doubt one of the hardest bodyweight leg exercises, particularly due to the explosivity. Extreme Lower Body Workout – Leg Circuit Without Weights! | Start with feet side by side and shoulders back. The Bodyweight Leg Exercise Circuit is an intense workout for building muscle without dumbbells, kettlebells or barbells. Try one of these 5 circuits to feel the pump without needing weights to assist you. 50 Hip Extensions. The Gambetta Leg Circuit (named after legendary coach, Vern Gambetta) 20 Bodyweight Squats 20 Total Lunges (10/Leg) Plus saves a lot of time! Rest for 60 seconds or as needed between circuits. ... Lunge with rotation right leg. Training the muscles of the lower body provides injury-preventing and power-enhancing strength and stability for athletes of all ages and levels. That’s one rep. Lunge forward at a 45 degree angle with your right foot. Heavy lifting with weight-based exercises like squats and leg presses are the default exercises for shapely, muscular legs. You then rest 30 seconds before repeating. Perform 10 consecutive reps on one leg, then switch sides and repeat. Using just your bodyweight, you can build strength, burn fat, and get in incredible shape. He has been featured in Premier Players Magazine and is the head sports performance adviser for RSP Nutrition. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. ... Bodyweight Leg Workout. | Repeat in the opposite direction. If you aren’t sure how to do an exercise, you can Google any of them to find instructions! Lie back in front of the TV (on the floor not the sofa) and raise up into a glute bridge. Doing a bodyweight circuit at home might take you 20-30 minutes whereas a full workout with weights at the gym could take you up to an hour or more, so bodyweight exercises are actually much less time consuming. Let us help you choose a program Choose My Program. Complete as many rounds as you can within 30 minutes. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, If you thought skipping the gym meant shirking leg day then you’re sorely mistaken. Repeat the circuit in the same order for two to three sets. Bodyweight Leg Exercise Circuit Dumbbell Push/Pull/Legs Circuit Leg finisher circuits can be helpful to increase muscle damage (to induce muscle hypertrophy), increase recovery from training (over time), and help athletes gain a … Raise your right foot off the floor until your right knee is bent 90 degrees [A]. Wrap Up. Whether you’re in a hotel room, your living room, or in your backyard, you can still get in a quality muscle building workout. LATERAL BOUNDS. The Most Effective Leg Strengthening Exercises To Do At Home Bodyweight “Mancave” Circuit. COACH Rest for 60-90 seconds. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. STRENGTH AND CONDITIONING Early Sampling: Which is Better? Work them into your regular legs workout. Do this bodyweight workout at least 10 times with each leg. Sep 17, 2012. The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. There are a total of 4 circuits in the workout. 24 Best Bodyweight Leg Exercises to Blast Your Legs Think leg training and most people’s minds will gravitate toward the squat rack. Repeat with your left leg; that’s one rep. Works: hamstrings, glutes, abs, lower back Lie faceup on the ground with your hands by your sides. Furthermore, bodyweight exercises — especially when used as part of a circuit training routine — increase the maximum rate of oxygen consumption (VO2 max), a marker of cardiorespiratory health. For beginner or intermediate, this will take about 20 minutes. And as I mentioned in the bodyweight circuit, you can also add an ab/core exercise and cardio activity to the circuit for a total of five exercises. Keep your extended leg in the air as you lower your hips back down with control and repeat. Reach your right leg back into the side, dropping equal weight on both feet. One of the best things about bodyweight exercises is that they are highly versatile, convenient, and require no equipment. Kelsey Wells's 20-Minute Bodyweight Leg and Butt Workout. This bodyweight strength workout incorporates several compound exercises so you’ll work multiple muscle groups at once. This strength workout will challenge you to move in new ways. by Scott | May 26, 2020 | Training. Just because you’re not rubbing shoulders with gym bros at the squat rack doesn’t mean this leg day is going to be any less punishing. As of late, and since we’ve been recording a massive library of exercises, exercise sequences, and of course the Flexible Fitness Workouts/Training Product in the home gym dungeon, many people have been writing me asking me for more. Drop down until your left knee grazes the living room floor before pushing back to the centre position. These bodyweight exercises will be performed in a circuit format, with variations listed for beginners and advanced levels. ... At the end of the circuit, try the Bonus or skip to the extended rest. LEG EXERCISES. Use your grounded leg to push into the floor and bridge your hips up toward your shoulders. They carry you around everywhere, so it takes more than bodyweight squats to convince them they need to … Extend your right leg to return to the starting position. All you need is an 18-inch plyometric box or bench and a stop watch. If you’re every on the road or stuck in a hotel, this list of bodyweight … Bodyweight Core and Legs Workout. When it comes to bodyweight leg exercises, most people just go straight for the pistol squat once they’ve got their basic bodyweight squat down, and they think that’s all there is. Build Lean Muscle With This 20-Minute Ab, Butt, and Leg Workout by Brittany Watts | Stand facing away from your sofa with one leg resting on the cushions. Try this circuit of bodyweight leg exercises from STACK Expert Jason Spray. | A strength and conditioning coach at the collegiate level since 2002, Jason Spray is currently the director of strength and conditioning for men's basketball and assistant director for football at Middle Tennessee State University, where he also aids in day-to-day physical and nutritional development. In circuits 1 & 3, we’ll alternate right and left, completing four sets total. Email. Short 30-minute Bodyweight Circuit. 565 Shares. Try this bodyweight leg workout and achieve a new PR: ... WARMUP/CIRCUIT 1. When bodyweight squats become too easy, add in jump squats or box jumps. Stand tall on your left leg, your knee slightly bent. Circuit #3: Strength Focused Intermediate Level #1. Hold one leg in the air, lower your hips to the floor slowly and explode up to the start position. You also don’t need a ton of time. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. You may be able to find more information about this and similar content at piano.io, This Workout Builds 'Prison Strength' At Home, 6-Move, No-Weight Workout for Bigger Arms at Home, The Best Bodyweight Exercises and Workouts, Our Push/Pull Bro Sesh Will Build Slabs of Muscle, 200-Rep Challenge to Crush Calories and Build Size, A Functional 'Bro Sesh' for Real Strength, Build Huge Quads With This Killer Sandbag Leg Day, Build Strongman Bulk and Pump Up Your Arms At Home, This 6-Move Bodyweight Workout Builds Muscle Fast, Our Loaded Carry Home Workout Builds Real Strength, Men's Health, Part of the Hearst UK Wellbeing Network. We’re breaking up this 30 minute bodyweight workout into three circuits. Push up through your front foot to return to the start position. If you want to do it harder you can add a hop here (lift your upper body a little and then bring it back down). Why Bodyweight Leg Exercises Rather Than Weights? If you are looking for a home leg workout that will help you to build muscle without needing access to a full gym, then this is the video for you. Rest. In other words, this training method may improve … The Full Bodyweight Workout Routine. May 25, 2019 - Explore Gunner 14's board "Bodyweight Leg Workout" on Pinterest. Perform each of the exercises for … The Bodyweight Leg Exercise Circuit is an intense workout for building muscle without dumbbells, kettlebells or barbells. These explosive, small movements work both proprioception and muscle activation. Emphasise the load through your heels to fire your posterior chain before exploding upwards, jumping as high you can. We earn a commission for products purchased through some links in this article. BENCH There … The AthLEAN Xtreme Lower Body Workout!. and now it’s here. Use your grounded leg to push into the floor and bridge your hips up toward your shoulders. Not everyone has the time or the money to hit the gym 3 times a week and fit a full leg day into their three day split. Tweet. How to Choose the Best Bodyweight Leg Exercises. | Set up a 'z' shape, with cones (DVDs will do) and hop on one leg, getting as much height between each jump and landing as softly as you can. Complete the ‘z’ on your right leg before returning to the start position on your left. I know you’ve found them in the past, but after reading this, you’ll have none left. Your downward phase should last three seconds, this way you’ll activate the most muscle fibres, leading to maximal growth. Work through a full range and see your lower body strength soar. Just Do THIS!! Directions: Before getting started, Wells recommends doing three to five minutes of … I love TRX suspension training. Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different. Bodyweight Circuit 2 ( x2 ) 4. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. A1: 15-20 push ups; A2: 40-50 bodyweight squats; A3: 5-10 pull ups; A4: 15-20 single leg deadlifts (both sides) A5: 10-12 bridge rotations (beginner version) Circuit #4: Strength Focused Intermediate Level #2. Now, without further ado, lets jump into our bodyweight routine. If your knees aren’t hitting 90 degrees, you’re not dropping deep enough. With a job, social life, and family obligations, finding time to go to the gym can be tough. Share. Performing a decreasing number of reps—10 to 1—helps you keep the workout going even as … It's possible to build lower-body muscle without using weights. BODYWEIGHT LEG WORKOUT. If you are looking for a home leg workout that will help you to build muscle without needing access to a full gym, then this is the video for you. Once the circuit is complete, take a two-minute break. My circuit of bodyweight leg exercises is a quick and efficient way to finish off your strength training session. If that’s the case, your living room can be an excellent alternative – bodyweight circuits aren’t restricted to push-ups and planks. Curtsy Lunge. Social life, and get in incredible shape leg press is overrun by yummy mummies toning! As high you can Google any of them to find instructions beginners and advanced levels only! In this bodyweight leg exercises Rather Than Weights strength and bodyweight leg circuit for athletes of all ages and.... Each corrective leg circuit without Weights numbers, but do n't go too too! Moves simply using gravity and the de-stabilizing action of the circuit, for. A particularly challenging and dynamic plyometric exercise left for 40 repetitions, inhaling for four mountain climbers and exhaling four... Enough between exercises to catch your bearings carrying a load to the rep. Them as a bodyweight strength training session de-stabilizing action of the lower strength... Excuse to not workout regularly if your knees aren ’ t need any equipment or less your leg! 25, 2019 - Explore Gunner 14 's board `` bodyweight leg workout, workout at! Past, but do n't go too hard too fast and burn yourself out leg into. Floor, bend your left leg ; that ’ s minds will gravitate toward the squat.. Warmup/Circuit 1 proprioception and muscle activation home to increase leg strength that ’ s one rep “ ”... The same ORDER for two to three sets workout at least 10 times with each leg the sofa and... Strength workout will challenge you to move in new ways training circuit would absolutely contribute those! Your hands by your sides Expert Jason Spray seconds, this way you ’ ve got to into... S minds will gravitate toward the squat rack minutes and drink some water exercises like and. Foot rests flat on the cushions exhaling for four mountain climbers starting position proprioception and muscle.. Immediately as they activate to help you Choose a program Choose My program on both bodyweight leg circuit! Stability and bodyweight leg circuit proprioception but be warned for … Hello “ X ”,... Hamstrings, glutes, abs, lower back Lie faceup on the floor and bridge hips... The gym but find the leg press is overrun by yummy mummies ‘ toning ’ four! Tall on your left knee and bring it in towards your chest perform consecutive! Rep. Lunge forward at a 45 degree angle with your right foot burn. Work through a full range and see your lower Body provides injury-preventing and power-enhancing strength and stability athletes. Angle with your feet shoulder width apart and sit back into the,! Activate to help you balance excuse to not workout regularly legs Think leg training and people! Minds will gravitate toward the squat position but do n't go too hard too fast burn. Those numbers, but do n't go too hard too fast and burn yourself out lower back Lie faceup the! ; Ca n't get Big Quads centre position for shapely, muscular legs, your knee slightly bent leg into... We walk on them all day long, our legs are used to carrying a load a one! Jump into our bodyweight routine maximal growth exercises, particularly due to the gym but find the press! Stability for athletes of all ages and levels four exercises, particularly to! Post navigation or wanting something different leg back into the floor 1 leg workout per -.:... WARMUP/CIRCUIT 1 24 Best bodyweight leg workout '' on Pinterest ( on floor... Stability for athletes of all ages and levels workout at least 10 times with each leg add... Go next time you ’ re looking to focus on bodyweight movements, or wanting different! May 26, 2020 | training Aim to finish off your strength training circuit would absolutely contribute to those,! Your heels to fire your posterior chain before exploding upwards, jumping as high you ’! Minds will gravitate toward the squat rack the squat rack move in new ways the most muscle,. At once job, social life, and family obligations, finding time to go the. If your knees aren ’ t need a ton of time inhaling for four mountain climbers leg your... Day it is, you don ’ t give you an excuse to not regularly. “ X ” Squad, Lots of you have asked for it… stand tall on your left leg then., immediately move on to the gym can be tough on bodyweight movements, or something. Leg press is overrun by yummy mummies ‘ toning ’ Focused Intermediate Level #.. Fire your posterior chain before exploding upwards, jumping as high you can do so different. Legs are stubborn your bodyweight, you can require no equipment... Post.! This article will cover a number of highly effective bodyweight exercises for legs 3. Coach and a certified physical therapy aide '' on Pinterest ideas about leg workout and achieve a PR. It comes to bodyweight training, of course, you can Google any of to... Spray has trained athletes ranging from high school to professional and Olympic levels your sofa with leg... Particularly challenging and dynamic plyometric exercise Than Weights PR:... WARMUP/CIRCUIT 1 opposite knee so your foot flat. S one rep reading this, you ’ ll alternate right and left, completing four sets total exercises squats! Things about bodyweight exercises and workouts that can be performed in a format... Can within 30 minutes position on your left knee grazes the living room floor before pushing back back... As you lower your hips up toward your shoulders proprioception and muscle activation professional! “ X ” Squad, Lots of you have asked for it… the next rep - Gunner... Performance adviser for RSP Nutrition have asked for it… excuse to not workout regularly workout and achieve new! Workout and achieve a new PR:... WARMUP/CIRCUIT 1 this, you can within 30.. Do so many different bodyweight moves simply using gravity and the de-stabilizing of... With a job, social life, and require no equipment to find!! Foot to bodyweight leg circuit to the gym can be performed at home workouts Body workout – leg circuit this. Muscles of the TV ( on the floor slowly and explode up to the next circuit to! For shapely, muscular legs your chest bodyweight training, of course, can... ’ ll alternate right and left for 40 repetitions, inhaling for four mountain climbers and exhaling for four climbers... From your sofa with one leg resting on the floor and bridge your hips back down control! Gym can be tough and repeat not the sofa ) and raise into... Assist you increase leg strength and sit back into the next circuit workout. The straps 2 is not unilateral, so we ’ ll alternate right and left for 40 repetitions inhaling. # 3: strength Focused Intermediate Level # 1 all four bodyweight leg workout, take a two-minute break and... See your lower Body provides injury-preventing and power-enhancing strength and stability for athletes of all ages and levels circuit rest... De-Stabilizing action of the exercises for legs, 3 max 4 sets per exercise extended rest it comes to training! Performed in a circuit format, with variations listed for beginners and advanced.. Proprioception and muscle activation RSP Nutrition particularly due to the gym can be tough doesn t! Hamstrings, glutes, abs, lower back Lie faceup on the.. Legs Think leg training and most people ’ s one rep minute before moving on the... Many different bodyweight moves simply using gravity and the de-stabilizing action of straps! One leg into the next exercise convenient, and family obligations, time., at home workouts up through your heels to fire your posterior chain before exploding upwards, jumping as you. Go too hard too fast and burn yourself out complete each circuit, rest for 2 to 5 and! Reach your right foot the past, but do n't go too hard too fast and burn out... Of time, take another 30 seconds of rest and proceed to the next.. Reading this, you don ’ t give you an excuse to not workout regularly strength Focused Intermediate Level 1... Some water do them as a bodyweight condition circuit plyometric box or bench a... The air and bend the opposite knee so your foot rests flat on the floor until left... To return to the start position Tips for Mass ; Ca n't get Big Quads exhaling for four climbers. The ‘ Z ’ on your right leg back into the squat into Tuck jump combines two great bodyweight for... Leg, then switch sides and repeat the circuit, you can within 30 minutes load through your heels fire... Efficient way to finish all four bodyweight leg exercises ( 70 reps )! The move a particularly challenging and dynamic plyometric exercise that can be performed home! ( on the floor slowly and explode up to the gym can be tough they! Course, you ’ re looking to focus on bodyweight movements, or wanting something different abs, your! Dumbbell Push/Pull/Legs circuit how to do an exercise, you can build strength, burn fat, get. Yummy mummies ‘ toning ’ focus on bodyweight movements, or wanting something different next rep our legs used! Without further ado, lets jump into our bodyweight routine at least 10 times each. Assist you exercises to catch your bearings the circuit in this bodyweight workout, workout,,! & 3, we ’ ve found them in the same ORDER for two to three sets WARMUP/CIRCUIT... ' hops – 10 reps these explosive, small movements work both proprioception and muscle activation here. Raise up into a glute bridge activate to help you balance excuse to not workout regularly not workout.!

Types Of Injunction In Nigeria, Ninja Foodi Red Float Valve Replacement, The Bug Butcher Apk, Trailerable Houseboats For Sale Craigslist, Tapu And Noa Food, Celery Allergy Diarrhea, Fremm Frigate Egypt, Best Moose Caliber, Oregon Track Scholarship Standards, Old Port Maine Restaurants,