Get Oscar-Worthy, Red Carpet-Ready Legs – The Workout Girl

Get Oscar-Worthy, Red Carpet-Ready Legs

Wanna strut your stuff like you’re walking the red carpet at the Oscars? Here’s the perfect workout to tone your legs so they’re red carpet-ready!

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, 10 lb),  balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Side Squatter” –  Begin by standing on your mat with your legs shoulder width apart.  Hold a 10 lb weight in both hands, allowing your hands to hang down between your legs.  Lower down in a squat.  While squatting, lunge out to the right with your right foot.  While staying low, return your right leg to the center.  Then, lunge out to the left with your left foot and return to center.  Repeat, 12x each leg.

B) The “Bees’ Knees” – Begin by standing on your mat with your legs shoulder width apart.  Hold a medicine ball in both hands and raise your hands overhead.  As you lower your hands down, lift your left knee into your chest to meet your hands.  Raise your hands overhead as you bring your left foot to the ground.  Lower your hands down and lift your right knee into your chest.  Repeat nonstop as fast as you can, alternating legs, 15x each leg.

C)  The “Side Winder” – Begin by standing on your mat with your legs shoulder width apart.  Lower into a squat.  As you come up out of the squat, kick your right leg straight out to the right.  Return to a squat.  As you come up out of the squat, kick your left leg straight out to the left.  Repeat, alternating legs, 12x each leg.

Copy of circuit 1


Circuit 2 – Do 3x Through

D)  The “Leg Lifter” – Begin by sitting on a balance ball.  Keeping your abs tight, plant your right foot on the ground and lift your left leg, fully extended, as high as you can.  With control, return your left foot to the ground.  Repeat 15x with your left leg, and then 15x with your right leg.

E) Do “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.

F) The “Over ‘N Out” – Begin by standing with your feet shoulder-width apart.  Hold a medicine ball in both hands and raise your arms straight overhead.  Lower into a squat and lower the ball to your left foot.  As you come up out of the squat, bring the ball back overhead.  Lower into a squat and lower the ball to your right foot.  Repeat 12x for each side, alternating sides.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “I Love Me Some Lunges” – Begin by standing facing away from a couch our sturdy chair.  Bend your right knee to rest your right foot behind you on the couch/chair.   Hold 5 lb weights in each hand at your sides.  Lower into a stationary lunge.  As you lunge down, raise your arms overhead.  With control, lower your arms to just above shoulder-height as you come up out of the lunge.  Repeat 10x on one leg, and then switch legs and repeat 10x more.

H) The “Squats Are Sexy” – Begin by standing with your legs shoulder-width apart holding a medicine ball.  Lower into a squat.  As you lower, lift the medicine ball straight overhead.  As you come out of the squat, lower your hands down with control.  Repeat 12x.

I) The “Pick Me Up” – Begin by standing with your legs shoulder-width apart in front a medicine ball resting on the floor.  Lower into a squat and pick up the medicine ball with both hands.  As you return to standing, bend your elbows to bring the medicine ball into your chest.  As you lower into a squat, return the ball to the ground and pick it back up.  Repeat 12x.

Copy of circuit 3
Fitness Tip of the Day

These 3 food facts might change your life.

 

xoxo,

Workout Girl

 

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