Today we’re doing squats and lunges all over the place! I know, I know, you are having trouble containing your excitement.. (Yeah right, who likes squats anyway? It’s like you want to sit down, but then you can’t… such a tease!) BUT squats and lunges are some of the best ways to tone your legs and butt… And you do want some ‘junk in your trunk,’ right? Yep, that’s what I thought. So let’s get squatting…
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 kicks your butt (literally! ha!)… if you keep this up just 2-3x per week, in a month or so this should be much, much easier!
-free weights (8 lb and 10 lb), balance ball, medicine ball
Circuit 1 – Do 3x Through
A) The “Yoga Master” – Start by standing up. Reach for the ceiling with both arms. Now, squat down as low as you can go. Keep your back straight and push your butt as far out as possible. It should look like you are sitting on a chair with your arms in the air. Hold this position for 30 seconds.
B) The “Jumper” – Stand in front of your couch with your feet together. Step backwards up onto the couch with both of your legs. Then, jump to the ground. As you jump, land in a squat. Keep your back as straight as possible and try not to let your knees go over your toes. Repeat 10x.
C) The “Oh You Want to Sit Down? Well, You Can’t” – Stand if front of your couch with your feet a little more than shoulder width apart. (You can make this more challenging by holding 10 lb weights in each hand at your sides.) Squat down until you just barely touch the couch, and then return to standing position. Keep that back straight and do not let your knees go over your toes! Stick you ass out as far as possible! I mean it!!! Repeat 10x.
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) “Sumo Workout Girl” – Begin by standing with your legs wider than shoulder-width apart, your toes pointed outward. Hold an 8 lb weight in either hand, palms facing up. Squat straight down as low as you can go. (Keep that back straight! Don’t you dare let that knee go over your toe!) As you stand and come up out of the squat, bend your elbows to lift the weights towards you. Repeat x 10.
F) 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.
G) The “I’ve Never Used These Muscles In My Life” – Start by resting your forearms on your couch cushion, and resting your legs (at your knees) on a balance ball behind you. Lift your legs as high as you can off the ball behind you. As you lift, the ball will roll slightly. Repeat 10x as fast as you can.
H) The “Balance Buster” – Start by standing up. holding a medicine ball at your waist. Lift your right leg up and twist with the medicine ball to your left. Then twist to the right. The key to holding your balance is keeping your abs tight. Repeat 10x and then do the same by lifting your left leg.
I) “Push Ups On Crack” – Start out with your ankles resting behind you on a balance ball and your arms fully extended in front of you on your mat. Walk your arms out until your body is flat. Try to keep that butt down. Do 10 push ups. The key to holding your balance is keeping your abs tight.
Today’s tip comes from reader Denise R. via a discussion on our Facebook Fan page (facebook.com/theworkoutgirl). Denise says, “Remember to stretch after exercising!” So true…we don’t want to pull a muscle now, do we? Thanks, Denise! Become a “Fan” of The Workout Girl to share a tip…it could be featured in a future post!