Legs For Days – The Workout Girl

Legs For Days

It is OFFICIALLY Summer.  You can’t live in denial any longer.  Your warm weather wardrobe is staring you in the face.  That means shorts, bathing suits, and summer dresses galore — all the more reason to stay motivated to tone up your legs!  Today, I’ve put together a killer leg workout for you — this workout is designed to help you firm, tone, and lift in all the right places.  Keep it up regularly for best results!

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), balance ball

Circuit 1 – Do 3x Through

A) The “Dip It ‘N Rip It” –  Begin by standing facing away from your couch.  Bend your left knee to rest your left foot on the couch cushion behind you.  Hold 8 lb weights at your sides.  With control, bend your right knee to lower into a one-legged lunge.  Repeat 10x, and then switch legs and repeat 10x more.

B) The “Baby Step” –  Begin with both feet standing on the bottom step on a flight of stairs.  Begin by facing the top of the stairs, and then turn to the right so that you are perpendicular to the top of the stairs.  Hold 8 lb weights at your sides.  Lift your right foot to suspend it in the air just to the right of the step.  Keeping your right foot suspended, slightly bend your left knee to lower your right foot to just above the ground.  With control, straighten your left knee so that you are again standing on one leg on the step.  Repeat 12x, and then turn 180 degrees and repeat 12x with the other leg.

C)  The “Toe Tapper” – Begin by facing the bottom step of a flight of stairs.  Rest your left foot on the bottom step, while your right foot is on the ground.  In an explosive motion, switch feet so that your right foot is resting on the step and your left foot is on the ground.  Repeat nonstop for 30 seconds, alternating legs as you go.

circuit 1


Circuit 2 – Do 3x Through

D)  The “Dizzy Leg” – Begin by laying on your back with your arms resting at your sides.  Lift your right leg up towards the ceiling.  Move your foot as if you are trying to trace a giant circle on the ceiling.  Repeat 20x, and then switch legs and repeat 20x more.

E) The “Lunge Plunge” – 15 lunges across the room. Don’t let your knees go past your toes!

F) The “Balance Ball Buster” – Begin by laying on your mat on your side.  Wedge a balance ball between your feet. Lift your feet (and the ball) as high as you can off the ground.  With control, slowly lower the ball to just above the ground.  Repeat 12x, and then turn over and repeat 12x on the other side.

circuit 2


Circuit 3 – Do 2x Through

G) The “Windshield Wiper” – Begin by laying on your mat on your left side so that your right leg is resting atop your left.  With control, lift your right leg as high as you can towards the ceiling.  Slowly lower your right leg to just above your left.  Repeat 20x, and then switch sides and repeat 20x more with the other leg.

H) The “Sir Squat-A-Lot” – Begin by holding 8 lb weights at your sides.  With control, lower into a squat.  Don’t let your knees go over your toes!  Slowly return to standing.  Repeat 15x.

I) The “Peeing Dog” – Begin on all fours on your mat.  With control, lift your right knee up and out to your right side.  Keep your knee bent the entire time.  With control, return your knee to your mat.  Repeat 15x, and then switch knees and repeat 15x more.

circuit 3


Fitness Tip of the Day

Do you think you’re making a healthy choice when you order a salad at a fast food restaurant? Think again! Click here to see the other foods I’ve exposed!  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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