Featured Workout

Get Long, Lean Legs

Well, you know what they say…. April showers bring May flowers.  And  if flowers are blooming, that means it’s Spring.  And Springtime means warm weather.  And warm weather means shorts.  And rocking a pair of shorts means you need to get your legs in shape.  Here’s the perfect workout to get your legs shorts-ready for Spring!

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-free weights (8 lb), medicine ball

Circuit 1 – Do 3x Through

A)  The “Starting Line” – Begin by standing with 8 lb weights held in your hands at your sides.  With your right leg, take a large step out behind you and lower into a backwards lunge.  As you bend your knee, lower your torso so that the weights touch the ground.  Stepping through your left heel, take one large step forward with your right leg to return to standing.  Repeat 10x and then switch legs and repeat 10x more.

B) The “Cutesy Curtsy” – Begin by standing on your mat.  Cross your right leg behind your left, as far left as you can, and lower into a squat.  It should look like you are doing a curtsy.  Return to starting position.  Then, cross your left leg behind your right, and lower into a squat.  Repeat 12x each leg, alternating legs.

C)  The “Kick In The Butt” – Begin by standing on your mat.  Bend your right knee and try to kick your butt with your right foot.  In an explosive motion, switch legs so that your right foot is on the ground and you are trying to kick your butt with your left foot.  Continue nonstop, alternating legs, for 30 seconds.

Copy of circuit 1

Circuit 2 – Do 3x Through

D)  The “Scissor Legs” – Begin by laying on your side on your mat with one leg resting on top of the other.  Rest on your forearm.  Raise your top leg until it is at a 90 degree angle to the floor.  With control, lower your leg to a few inches above your bottom leg.  With control, raise your leg again.  Repeat 12x, and then turn on your other side and repeat 12x more with your other leg.

E) The “Pick Me Up” – Begin by standing on your mat with your legs shoulder-width apart holding a medicine ball at chest-height.  Squat down (butt back! chest out!) and tap the medicine ball on the ground.  As you stand up out of the squat, lift the medicine ball to chest height, and then extend your arms to bring the medicine ball straight overhead.  Bend your elbows to bring the medicine ball back to your chest.  Repeat 12x.

F) The “Ball Tapper” – Stand with your legs shoulder-width apart with your knees slightly bent.  Hold a medicine ball in front of your chest, keeping your elbows close to your body.  Squat down and tap the medicine ball to your right toes.  Return to standing.  Then, squat down again and tap the medicine ball to your right toes.  Repeat 10x each leg, alternating legs.
Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Dip It ‘N Rip It” –  Begin by standing facing away from your couch.  Bend your left knee to rest your left foot on the couch cushion behind you.  Hold 8 lb weights at your sides.  With control, bend your right knee to lower into a one-legged lunge.  Repeat 10x, and then switch legs and repeat 10x more.

H) The “Balance Buster” – Begin by standing with your legs shoulder-width apart.  Extend your arms out in front of you at shoulder height.  Tighten your abs.  Focus on maintaining your balance and lift your left leg off of the ground and bring it behind your right leg.  Your left foot should be off of the floor.  Once you’ve found your balance, slowly bend your right knee to do a one-legged squat.  With control, slowly return to standing.  Repeat 10x, then switch legs and repeat 10x more.

I) The “Wall Sit Of Pain” – Begin by standing with your back against a wall.  Walk your feet out slightly and slide your back down the wall until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair against the wall.  With control, lift your left leg to extend it straight in front of you.  Hold for 3 seconds.  Return your left foot to the ground, and then extend your right leg in front of you.  Hold for 3 seconds.  Repeat nonstop, alternating legs, for 30 seconds.
Copy of circuit 3

Fitness Tip of the Day

Think you’re doing everything right during your workout? Think again. Click here to find out the 3 biggest workout mistakes you’re probably making.

 

xoxo,

Workout Girl

 

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