Get The Legs You Love – The Workout Girl

Get The Legs You Love

Let’s get those legs in beach-ready shape so you’ll be ready to strut your stuff on the sand.  Go get ’em, girl.

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 (8 lb, 10 lb), medicine ball

Circuit 1 – Do 3x Through

A)  “Da Dip” – Begin by standing with both feet on your couch and holding 8 lb weights in both hands at your sides.  Your feet should facing perpendicular to the direction the couch is facing.  Take the leg closest to the edge of the couch and lower it to a few inches above the ground by bending your other leg (still on the couch).  Simultaneously, lift both your arms straight out in front of you at shoulder height.  Return to starting position.  Both feet should be on the couch and your arms should be resting at your side.  Repeat 10x, and then rotate 180 degrees and repeat 10x more by switching legs.

B) The “Jumping Bean” – Begin by standing on your mat with both of your feet together.  Jump up with both feet and land in a squat, by bending your knees.  (Keep that back straight!!!) Repeat 10x.

C)  The “Junk in the Trunk” – Hold 10 lb weights just above your shoulders. Squat down. When you squat, pretend like you’re doing a “booty drop” in a rap video…stick both your ass and chest out as far as possible.  Keep your back straight.  Lift the weights up overhead as you stand up (done as one fluid motion).  Use the momentum from your legs as you stand to do the heavy lifting for you… if the weights feel too heavy, you are not doing this move correctly.  Do 10 in a row as fast as you can.



Circuit 2 – Do 3x Through

D)  The “Can-Can” – Stand up with your feet together, holding 8 lb weights at your sides.  Lunge backwards with your right leg, keeping your upper body as straight as possible and don’t let your front knee go over your toe.  As you stand up, bring your right knee up to your chest in front of you and then back into a lunge behind you.  Repeat 10x with the right leg and then switch to 10x with your left leg.

E) The “Spinning In Circles” – Lay on your back on your mat, resting your arms at your sides.  Keeping your left leg on the ground, raise your right leg until it is at a 90 degree angle to the ground.  Point your toe towards the ceiling.  Now, trace a clockwise circle with your right leg.  Repeat 5x, and then trace 5 more circles counter-clockwise.  Repeat all again with your left leg.

F) The “Scissor Legs” – Begin by laying on your side on your mat with one leg resting on top of the other.  Rest on your forearm.  Raise your top leg until it is at a 90 degree angle to the floor.  With control, lower your leg to a few inches above your bottom leg.  With control, raise your leg again.  Repeat 12x, and then turn on your other side and repeat 12x more with your other leg.


Circuit 3 – Do 2x Through

G) The “Lunge Love” – Hold 8 lb weights at your sides.  Now do 15 lunges across the room.  As you lower into each lunge, lift the weight straight overhead.  As you come up out of the lunge, lower the weights back down at your sides.

H) The “Don’t Drop The Ball” – Begin by standing with your legs shoulder-width apart.  A medicine ball should be on the ground in front of you.  Bend knees into a squat. (Keep that back straight! Stick your chest out!)  Reach down and pick up the ball.  As you come up out of the squat, bring your arms and the ball straight up overhead.  Slowly bend your knees to return to a squat and bring the ball back to the ground.  Repeat 12x.

I) The “Power Squatter” – Begin by standing on your mat with your legs shoulder-width apart.  Hold a medicine ball straight overhead.  Now do 12 squats.  As you squat, don’t let your knees go past your toes!

 

 

 

 

 

 

 

 

xoxo,

Workout Girl

 

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