Get The Legs You’ll Love – The Workout Girl

Get The Legs You’ll Love

Get the legs you’ll love – legs that are sleek, lean, and toned – with the help of these kickass workout moves.  These moves involve a lot of repetition with low to moderate weight resistance to help shape and tone your legs just in time for Summer.

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, 8 lb), balance ball

Circuit 1 – Do 3x Through

A)  The “This Is How I Lean” – Begin by standing with knees slightly bent holding an 8 lb weight in your right hand with your arms resting in front of your thighs.  With control, bend your left knee and extend your left leg behind you so that you are only standing on your right leg.  Slowly bend at your waist and continue to lean forward until you are almost parallel to the ground.  Extend your right arm (holding the weight) in front of you.  With control, hinge at your waist to return to standing on your right leg. (Your left leg should still be off of the ground.)  Repeat 10x, and then switch legs (and weight in your left hand) and repeat 10x more.

B) The “Invisible Chair” – Begin by standing on  your mat with your feet together.  Raise both arms overhead.  With control, lower into a squat.  Don’t let your knees go over your toe.  It should look like you are sitting on an invisible chair with your arms raised.  Hold this position for 10 seconds

C)  The “Going In Circles” – Begin by laying on your back on your mat with your arms resting by your sides.  Lift your right leg until it is perpendicular to the floor.  With control, ‘trace’ invisible large circles in the air in a clockwise with your right leg.  Repeat 10x, and then repeat 10x more in a counter-clockwise direction.  Switch legs and repeat the entire exercise.

 

Copy of circuit 1
Circuit 2 – Do 3x Through

D)  The “Lunge Love” –  Begin by standing facing away from a sturdy chair holding 5 lb weights with your arms resting at your sides.  Bend your left knee so that your left foot is resting on the chair behind you.  Bend your right knee in front of you to lower into a lunge.  Don’t let your right knee go over your toe!  With control, straighten your right leg to standing.  Repeat 10x, and then switch legs and repeat 10x more

E) The “See Saw” –  Place a balance ball next to the arm of your couch, or next to any furniture that you can hold onto (and that will not move).  Rest your hips on the balance ball and hold onto the furniture in front of you with a firm grip.  Keeping your abs and butt tight, lift both legs off of the ground behind you until your entire body is parallel to the ground.  With control, lift both legs as high as you can behind you, and then lower them slowly until your body is again parallel to the ground.  Repeat 12x

F) The “Bridge To Nowhere” –  Begin by laying on your back with your heels resting atop a balance ball.  Rest your arms at your sides on the ground.  With control, dig your heels on the balance ball and lift your torso, butt, and legs off of the ground.  Only your head, shoulders, and arms should be on the ground.  With control, lower your your back and butt back to the mat to return to starting position.  Repeat 12x.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Lower Leg Lift” – Begin by laying on your side on your mat with your left leg resting on your right leg.  Bend your left knee and place your left foot on the mat in front of your right leg.  You can hold onto your left ankle to help keep it secure on the ground.  With control, lift your right leg as high as you can off of the ground and slowly lower it to just above the ground.  Repeat 12x, and then flip over and repeat 12x with your other leg.

H) The Karate Kick” –  Begin by standing with both feet on your mat.  Lower into a squat. As you come up out of the squat, lift your right leg (fully extended) out to the right as high as you can.  With control, return your right leg so that you are in standing position.  Lower into a squat.  As you come up out of the squat, lift your left leg (fully extended) out to the left as high as you can.  With control, return your left leg so that you are in standing position.  Repeat 12x.

I) The “Bunny Hop” – Begin by standing on your mat with your feet together.  Jump with both feet to the right, and land in a squat.  As you come up out of the squat, in an explosive motion, jump with both feet all the way to the left and land in a squat.  Repeat nonstop, side-to-side, for 30 seconds.

Copy of circuit 3
Fitness Tip of the Day

These are THE best clothes to wear during a workout.

 

xoxo,

Workout Girl

 

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