Long, Lean Legs. Say It 5x Fast. – The Workout Girl

Long, Lean Legs. Say It 5x Fast.

Spring is fast approaching.  Are you ready for short shorts and mini skirts? No?? What about flashy gold hot pants?  Actually, no one is ever prepared for those… ever. Not to worry, though…today’s workout will help tone your legs so they look longer and leaner just in time before you have to dig up your warm weather wardrobe.  Bring on the hot pants!

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 “Steppin’ Up My Game” –  Begin by standing facing the bottom step of a flight of stairs holding 8 lb weights.  Bend your right knee and place your right foot on the step in front of you.  Pushing through your right heel, step up onto the step and bend your left knee up towards your chest.  Simultaneously, bend your elbows to bring the weights up towards your chest.  With control, return the weights to your side and bring your left foot back on the ground in front of the step.  Repeat 10x, and then switch legs and repeat 10x more.

B) The “Starting Line” – Begin by standing with 8 lb weights held in your hands at your sides.  With your right leg, take a large step out behind you as far as you can and bend your left knee.  As you bend your knee, lower your torso so that the weights touch the ground.  Stepping through your left heel, take one large step forward to return to standing.  Repeat 10x and then switch legs and repeat 10x more.

C)  The “Toe Tapper” – Begin by standing in front of the bottom step of a flight of stairs holding 8 lb weights.  Place your hands on your hips.  Bend your right knee to tap your right toes onto the step.  In an explosive motion, jump to switch legs and tap your left toes onto the step.  Your right foot should now be back on the ground.  Repeat nonstop, alternating legs, as fast as you can for 30 seconds.



Circuit 2 – Do 3x Through

D)  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.

E) Do “Scissor Legs” again, except bend the knee of your top leg and place your foot on the ground in front of your other knee while you are laying on your side.  With control, lift the extended leg off of the ground and slowly lower it to a few inches above the ground.  Repeat 10x and then switch sides and repeat 10x more with the other leg.

F) The “Ball Haul” – Begin by laying on your side on your mat holding a balance ball in between your feet.  Raise your feet, holding the ball, as high up towards the ceiling as you can.  With control, slowly lower your legs to a few inches above the ground.  Repeat 10x and then turn onto your other side and repeat 10x more.


Circuit 3 – Do 2x Through

G) The “Workout Warrior” – Begin in a position as if you’re going to do a push up, with your toes and hands on your mat.  Keep your back flat and your butt down.  Bend your right knee and step your right foot all the way forward in between your hands.  Keeping your left leg extended , lift your torso towards the ceiling and raise both hands towards the ceiling. You should now be in a lunge with your arms outstretched overhead.  Hold for 3 seconds.  Return your hands to the ground, step your right foot back, and return to a position as if you’re going to do a push up. (Add a push up here, if you’d like.) Repeat by lunging with your left foot.  Repeat 5x each side.

H) The “Balance Buster” – Begin by standing with your legs shoulder-width apart.  Extend your arms out in front of you at shoulder height.  Tighten your abs.  Focus on maintaining your balance and lift your left leg off of the ground and bring it behind your right leg.  Your left foot should be off of the floor.  Once you’ve found your balance, slowly bend your right knee to do a one-legged squat.  With control, slowly return to standing.  Repeat 10x, then switch legs and repeat 10x more.

I) The “Round ‘N Round We Go” – Begin by laying on your back on your mat with your arms resting at your sides.  Your legs should be extended in front of you on the ground.  Raise your right leg until it is at a 90 degree angle to the floor.  Point your toes to the ceiling and try to extend your leg as much as possible.  With control, trace 10 imaginary circles with your toe in a clockwise direction, and then repeat 10 more circles in a counter-clockwise direction.  Return your right leg to the ground and then lift your left leg and repeat 10x clockwise and 10x counter-clockwise.




Fitness Tip of the Day

Make it a point to learn a new sport or activity this month.  Challenge your body in a new way, outside of your workouts.

 

xoxo,

Workout Girl

 

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