Monday is leg day. Let’s get after it.
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 lb), balance ball, medicine ball
Circuit 1 – Do 3x Through
A) “Limbo Time” – Pretend there is a limbo bar at chin height. Squat sideways under the limbo bar and stand up. Don’t hunch over — try to keep your back straight at a 90 degree angle to the floor. Do 10 squats, back and forth under the bar.
B) 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.
C) The “Backin’ It Up” – Stand with your legs shoulder-width apart with your knees slightly bent. Hold a medicine ball in front of your chest, keeping your elbows close to your body. Take a large step backwards with your right leg and bend your knees to lunge down. As you lunge, extend your arms out in front of you and lift the ball to just above the height of your head. Be sure your left knee is bent at a 90 degree angle and does not extend in front of your toe. Return your right leg to starting position and bring the ball back towards your chest. Repeat again with the left leg. Repeat, alternating legs, 12x.
Circuit 2 – Do 3x Through
D) The “Twist ‘N Shout” – Stand with legs shoulder width apart while holding a medicine ball. Plant your left leg while you step out sideways with your right leg and squat down. As you’re squatting, twist to the right with the medicine ball held at chest level. Do 10 twisting squats. Repeat while planting the right leg and twisting/squatting to the left. x 10
E) The “Side Step” – Begin by standing on your mat. Lower into a squat. Staying in a squat the entire time, step from side-to-side nonstop for 30 seconds. Make sure your knees don’t go over your toes.
F) The “Wall Sit Of Pain” – Begin by standing with your back against a wall. Walk your feet out slightly and 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 against the wall. With control, lift your left leg to extend it straight in front of you. Hold for 3 seconds. Return your left foot to the ground, and then extend your right leg in front of you. Hold for 3 seconds. Repeat nonstop, alternating legs, for 30 seconds.
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 “Froggy Legs” – Begin in a position as if you are going to do a push up, except your hands are resting on a balance ball. Your body should be as flat as possible. Spread your legs farther apart so that they are in a “V” behind you. In an explosive motion, jump with both feet towards the ball so that your legs are straddling the ball. You should land with both legs in a squat. In an explosive motion, jump both of your feet back behind you. Repeat 12x.
I) The “Ball Hauler” – Begin by standing with your feet shoulder-width apart. Hold a balance ball straight overhead. Squat down with control. Keep your back straight, stick your butt out, and don’t let your knee go over your toe. Slowly return to standing. Repeat 12x.
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