Featured Workout

The Best Workout Moves for Beach-Ready Legs

Most people love the beach, but dread having to ditch the cover up.  Instead, this Summer aim to have the confidence you deserve so you can strut your fabulous self all over the sand.  This workout will help to tone up your legs to help them look even longer and leaner.  So, don’t be afraid; rock that bathing suit like the beach is your runway.  Get it, girrrrrl.

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 (5 lb, 8 lb), balance ball

Circuit 1 – Do 3x Through

A) The “That Don’t Mean Squat” – Begin by standing on your mat with your legs shoulder-width apart.  Bend your left knee to lift your left foot off of the ground.  Jump with your right foot and land in a one-legged squat, bracing yourself with both hands on the ground as your squat down.  Use your hands to jump back up on your right leg.  Repeat 5x on your right leg and 5x on your left leg.

B) The “Feeling Like Kneeling” – Begin by standing in front of your couch, facing in the same direction as the couch.  Your arms should be at your sides holding 5 lb weights.  Bend your left knee so that your left foot is resting on the couch cushion behind you.  Now bend your right knee to squat down on one leg until your left knee is just a few inches above the ground.  Straighten your right leg to stand up, still keeping your left foot resting on the couch behind you.  Repeat 10x and then switch legs and repeat 10x more.

C) The “How Low Can You Go?” – Begin by standing on your mat with both arms fully outstretched in front of you at chin-height.  Keeping your back as straight as possible, squat down so that your knees are bent at an angle less than 90 degrees.  Keeping your arms fully extended in front of you, hold this position for 3 seconds.  Return to standing.  Repeat 10x.

circuit 1 copy

Circuit 2 – Do 3x Through

D) The “Hip Thruster” -Begin by laying on your back on your mat, with your arms at your sides.  Bend your right knee so that you right foot is on the ground.  Lift your left leg, fully extended, until it is pointed straight at the ceiling.  Pushing off with your right leg, lift your butt and lower back off of the mat.  Your left leg will push up closer to the ceiling.  Keep your back and butt as straight as possible.  Lower your butt to just a few inches above the ground.  Repeat nonstop 10x, and then repeat again 10x with the other leg.

E) The “Lunge-A-Palooza” – Do 15 lunges across the room.  As you lower into each lunge, lift 8 lb weights straight overhead.  As you come up out of each lunge, slowly lower the weights to just above your shoulders.

F) The “Gift Of Lift” – Begin by laying on your left side.  Bend your left elbow and rest it on the ground.  Support your head in your left hand.  Rest your right forearm in front of you on the mat.  Your right leg should be resting on top of your left.  With control, lift your right leg as high as you can towards the ceiling, and slowly lower down to just above your left leg resting on the floor.  Repeat 20x, and then switch to your right side and repeat 20x more.
circuit 2 copy

Circuit 3 – Do 2x Through

G) The “Round ‘N Round We Go” – Begin by laying on your back on your mat with your arms resting at your sides.  Your legs should be extended in front of you on the ground.  Raise your right leg until it is at a 90 degree angle to the floor.  Point your toes to the ceiling and try to extend your leg as much as possible.  With control, trace 10 imaginary circles with your toe in a clockwise direction, and then repeat 10 more circles in a counter-clockwise direction.  Return your right leg to the ground and then lift your left leg and repeat 10x clockwise and 10x counter-clockwise.

H) The “Steamroller” – Begin by standing with a balance ball situated to the left of you.  Lower into a squat and place your left leg on the balance ball.  With control, use your left leg to pull the balance ball in towards your body and then push it back away from your body.  You should be lowered in a squat the whole time.  Repeat 12x, and then repeat again with your right leg and the balance ball on your right.

I) The “Hitting A Wall” –  Begin by standing in front of a wall, facing away from the wall and holding 5 lb weights at your side.  Wedge a balance ball between you and the wall.  Walk your feet out slightly and lean your back against the ball.  Slowly squat down (the ball will roll down the wall) until your knees are bent at a 90 degree angle and your knees are directly over your ankles.  It should look like you are sitting on an invisible chair.  As you hold this position for 60 seconds, lift and lower the weights straight overhead.
circuit 3 copy

Fitness Tip of the Day

Did you BBQ this Memorial Day Weekend? Next holiday weekend, follow these simple tips to keep your BBQ diet-friendly.

 

xoxo,

Workout Girl

 

Welcome to The Workout Girl

The free email that gives you weekly "Print & Go" workouts that you can do with basic equipment in your own living room...or anywhere!

Recent Workouts

The All-Over Tone Up
May 17, 2015
By The Workout Girl
Get Rid of Your Cellulite Once And For All
May 10, 2015
By The Workout Girl
Get Fab Abs
May 3, 2015
By The Workout Girl
Get Strong, Toned Arms
April 26, 2015
By The Workout Girl
Get Long, Lean Legs
April 19, 2015
By The Workout Girl
A Total Body Makeover
April 12, 2015
By The Workout Girl
The Booty Reboot
April 5, 2015
By The Workout Girl
Shape Up Your Stomach for Spring
March 29, 2015
By The Workout Girl
This Workout Can Overhaul Your Entire Upper Body
March 22, 2015
By The Workout Girl
The Cellulite Buster
March 15, 2015
By The Workout Girl

Shop by The Workout Girl

Shop by The Workout Girl

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out On FabFitFun.Com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.