Men and women are (obviously) fundamentally different. Men are rational, logical thinkers; women are emotional. Most men would be happy wearing the same t-shirt every single day (if it were socially acceptable); a woman can change her clothes multiple times in a day on a whim. Men try to bulk up their muscles and want to look bigger; women try to tone their muscles and want to look more slender. Since men and women are different, the ways in which they should work out are also different. To bulk up, men tend to lift a heavier amount of weight in fewer reps. On the other hand, women should lift less weight for more reps in order to tone their muscles. This is the key to long, lean legs: a workout that focuses on toning rather than bulking up. I’ve designed this workout to do just that– to help you achieve the hot legs you’ve always wanted. OK, enough chit chat — let’s get moving!
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.
-free weights (8 lbs)
Circuit 1 – Do 3x Through
A) The “Lunge-A-Thon” – Do 15 lunges across the room holding 8 lb weights at your sides.
B) The “Power Pusher” – Hold 8 lb weights just above each shoulder. Begin by lowering into a squat. Don’t let your knees go past your toes. Stick your chest out, and keep your back straight. In an explosive motion, rise up to standing and push the weights overhead. Use the momentum from your legs as you stand to push the weights overhead. If your arms get tired quickly, you are not doing this exercise correctly. Repeat 12x.
C) The “Invisible Chair” – Begin with your back against a wall holding 8 lb weights at your sides. 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. Hold this position for 60 seconds.
Circuit 2 – Do 3x Through
D) 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.
E) The “Step Up Your Game” – Begin by standing in front of a sturdy chair. Bend your right knee to place your right foot on the chair. Step up with your right foot onto the seat to bring your left foot to seat-level, but don’t rest your left foot on the chair. Return your left foot to the ground. (Keep your right foot on the chair.) Repeat 12x, and then switch legs and repeat 12x more.
F) The “Peeing Dog” – Place your mat on the floor to the left of a chair. Begin on all fours on your mat. Make sure your back is flat and your wrists are directly under your shoulders. Lift your right knee up and out to the right, and then kick your right leg out to the right and over the chair seat, which is next to you. Return your right knee to the mat. Repeat 12x, and then move your mat to the other side of the chair and repeat 12x more with your left leg.
Circuit 3 – Do 2x Through
G) The “Over/Under” – Begin by laying on your side on your mat with your left leg resting atop your right. Then, bend your left knee and place your left foot on the floor in front of your body. Lift your right leg as high as you can towards the ceiling, and then slowly lower it down to just above the ground. Repeat 12x, and then turn over to switch legs and repeat 12x more.
H) The “Windshield Wiper” – Lay on your side on your mat with your left leg resting atop your right. Lift your left leg towards the ceiling as high as you can. With control, slowly lower your left leg to just above your right leg. Then, lift your left leg again towards the ceiling. Repeat 15x, and then switch legs and repeat 15x more.
I) The “Round and Round We Go” – Lay on your side on your mat with your left leg resting atop your right. Lift your left leg to a 45 degree angle to the ceiling. Holding this position, trace 20 small circles with your left leg. Turn over, and switch legs to repeat 20x more.
Fitness Tip of the Day