Get Beach-Worthy Legs – The Workout Girl

Get Beach-Worthy Legs

Let’s face it, Summer fashion certainly isn’t about coverage.  Whether you’re in a summer dress, a pair of ‘Daisy Dukes’, or a bikini, one thing is for sure: your legs will be making an appearance.  Get beach body ready with this killer workout to tone up your legs.

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:

-medicine ball

Circuit 1 – Do 3x Through

A)  The “Gettin’ Leggy With It” –  Begin by standing on  your mat with both arms extended in front of you at shoulder height.  With control, lift your right leg behind you keeping your leg extended the entire time.  With control, return your right leg back to standing position.  Repeat 15x, and then repeat 15x more with your left leg.

B) The “Power Plie” – Begin by standing on your mat.  Take a wide stance with your feet facing away from each other.  Lower into a squat.  And then quickly ‘spring’ back to standing.  Quickly lower into a squat again, and spring back to standing.  Repeat nonstop for 30 seconds.  It should almost look as if you are ‘bouncing’ throughout this exercise.

C)  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.

circuit 1

Circuit 2 – Do 3x Through

D)  The “Elevator” – Begin by laying on your back on your mat with your arms resting at your sides.  Keeping your legs together, slowly lift your legs until they are at a 45 degree angle to the floor.  With control, slowly lower your legs to just a few inches above the ground.  Then, raise your legs again to a 45 degree angle to the floor.  Repeat 15x.

E) 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 your 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.

F) The “Starting Line” – Start in a position as if you were going to do a push up.  Bend your right knee and bring it in towards your chest.  Now, simultaneously jump to switch your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Repeat as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 20.
circuit 2

Circuit 3 – Do 2x Through

G) The “Peeing Dog” – Begin on all fours on your mat.  With control, lift your right knee up and out to your right side.  Keep your knee bent the entire time.  With control, return your knee to your mat.  Repeat 15x, and then switch knees and repeat 15x more.

H) 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.

I) The “Cutesy Curtsy” – Begin by standing on your mat.  Cross your left leg behind your right leg as far to the right as you can and lower into a squat.  It should look like you are doing a curtsy.  As you come up out of the squat, cross your right leg behind your left leg as far to the left as you can and lower into a squat.  Repeat nonstop for 30 seconds.

circuit 3


Fitness Tip of the Day

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xoxo,

Workout Girl

 

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