OK, we’ve all heard of the “Mile High Club.” (If you’re feeling out of the loop, click the link to go to the Wikipedia page.) The Mile High Club is something very, very different than what we’re talking about here. This is the “Mile THIGH Club.” Oh, you want to know what that means? So glad you asked. Today’s workout focuses on toning your legs so they look LONGER and LEANER. Workouts like this make legs look like they go on for days…or MILES. You get the picture. The ironic thing is that by doing this workout, you may find that your lean, sexy legs actually get you more solicitations to join the Mile High Club.
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.
Circuit 1 – Do 3x Through
A) The “Speed Skater” – Begin by standing on your mat. Step your left leg out to the left. Lower into a squat. As you come up out of the squat, in an explosive motion, jump to return your left foot to the center and step your right leg out to the right. Lower into a squat. As you come up out of the squat, in an explosive motion, jump to return your right foot to the center and step your left leg out to the left. Repeat nonstop, stepping side-to-side, for 30 seconds.
B) The “Chair Challenger” – Begin by laying on your left side on your mat. Bend your left elbow to support your head on your left hand. Bend your right elbow and place your right hand on your right hip. Rest your right leg on top of your left. Lift your right leg so that your right foot is resting on the seat of a sturdy chair. With control, lift your left leg off of the ground and touch your left foot to the underside of the chair. Slowly lower your left leg to return it to the mat. Repeat 15x, and then switch sides and repeat 15x more.
C) The “Windshield Wiper” – Begin by laying on your left side on your mat. Bend your left elbow to support your head on your left hand. Bend your right elbow and place your right hand on the mat in front of you. Rest your right leg on top of your left. With control, lift your right leg up until it is perpendicular to the ceiling. With control, slowly lower your right leg until it is just above your left. With control, lift your right leg again. Repeat 15x, and then switch sides and repeat 15x more.
D) The “Cross-Legged Crouch” – Begin by standing on your mat. Bend your right knee to place your right foot on top of your left knee. You should now only be standing on your left foot. Maintaining your balance, lower into a one-legged squat. Outstretch your arms in front of you at shoulder-height for added stability. Hold this position for 10 seconds. Slowly return to standing. Switch legs so that you are balancing on your right leg and repeat.
E) The “Sidestepper” – Begin by standing next to the bottom of a flight of stairs, with your right side closest to the stairs. Cross your left leg over your right to rest your left foot on the bottom step. With control, lift your right leg onto the bottom step. Continue this way to climb sideways up the entire flight of steps. Come back down the steps normally, and then face with your left side closest to the stairs and climb sideways up the flight of stairs facing the other way.
F) The “Strong Hold” – Begin by sitting on the edge of your couch cushions or on the edge of a sturdy chair. Wedge a medicine ball or soft weighted ball in between your thighs. Then, squeeze the ball with you thighs as much as you can and hold for 2 seconds. Reduce the pressure on the ball until you are squeezing just enough to hold the ball in between your thighs. Repeat 30x.
Circuit 3 – Do 2x Through
G) The “Cutesy Curtsy” – Begin by standing on your mat. Cross your left foot behind your right and squat down. With control, return to standing. Then cross your right foot behind your left and squat down. With control, return to standing. It should look like you are doing a curtsy. Repeat 12x each side, alternating sides.
H) The “Peeing Dog” – Begin on all fours on your mat. Knees should be bent on your mat. Stack your shoulders over your wrists. Keep your back flat. With control, extend your left leg out to the left and lift your leg up towards the ceiling. Bend your left knee to return your left leg to starting position on your mat. Repeat 12x, and then repeat 12x more with the right leg.
I) The “Thigh To The Sky” – Begin by sitting on the floor with your back pressed up straight against a wall. Rest your arms by your sides. Extend your legs so they are as flat against the ground as possible. With control, lift your right leg up a few inches. Hold for 2 seconds. Slowly lower your leg and return it to the ground. Repeat 12x, and then switch legs and repeat 12x more.