Make Your Legs Look Longer & Leaner – The Workout Girl

Make Your Legs Look Longer & Leaner

Oh hey there, sorry I wasn’t looking you in the eye because I was too busy staring at your…..legs?  Yes, ladies, legs are the new cleavage.   They can be sexy, trust me.  Today’s workout is all about toning those legs and getting them nice and …perky?  No?  Too soon?

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 be a helluva lot easier.

Equipment:

-free weights (5 lb, 8 lb, 10 lb)

Circuit 1 – Do 3x Through

A) The “Speed Skater” –    Begin by standing with your feet together on your mat.  Put your left hand on your hip.  Hold an 8 lb weight in your right hand, out stretching your right arm in front of you.  Keeping your left leg straight, kick your left leg out behind you and bend your right knee to squat on one leg.  While holding this stance, bend your right elbow to lift the weight towards you.  Lower your left leg to the ground to return to standing and straighten your right arm.  Repeat 10x, and then repeat 10x more with your left arm and bending your left leg.

B) The “Spinning In Circles” – Lay on your back on your mat, resting your arms at your sides.  Keeping your left leg on the ground, raise your right leg until it is at a 90 degree angle to the ground.  Point your toe towards the ceiling.  Now, trace a clockwise circle with your right leg.  Repeat 5x, and then trace 5 more circles counter-clockwise.  Repeat all again with your left leg.

C) “I ♥ Lunges” – Begin by standing with your feet shoulder-width apart on your mat.  Step forward with your right leg and lower into a lunge.  (Keep that back straight!)  In an explosive motion, jump up and switch legs so that your left leg is forward and lower into another lunge.  Repeat, continuously alternating legs, for 15 lunges.



Circuit 2 – Do 3x Through

D)  The “Flying V” – Lay on your back on  your mat, with your legs on the ground.  Rest your feet on a balance ball in front of you.  Bend your knees to roll the ball towards your butt.  Your body should be in the shape of an upside-down “V.”   Your head, shoulders, and arms should be on the ground, but your entire back should be lifted off of the ground.  In a controlled motion, roll the ball back to starting position. Your body should now be as flat as possible.  Repeat 10x.

E) The “I’ll Kick Your Butt” – Begin by laying on your stomach on your mat.  Cross your arms on the mat, and rest your chin on your arms.  Hold a 10-lb weight in between your feet.  Bend your knees to raise the weight up towards your butt.  Slowly lower the weight to a few inches above the ground.  Repeat 10x.

F) The “Hip Thruster” -Begin by laying on your back on your mat, with your arms at your sides.  Bend your right knee so that you right foot is on the ground.  Lift your left leg, fully extended, until it is pointed straight at the ceiling.  Pushing off with your right leg, lift your butt and lower back off of the mat.  Your left leg will push up closer to the ceiling.  Keep your back and butt as straight as possible.  Lower your butt to just a few inches above the ground.  Repeat nonstop 10x, and then repeat again 10x with the other leg.




Circuit 3 – Do 2x Through

G) The “One-Legged Workout Girl” – Begin in a position as if you were going to do a push up.  Lift your left leg in the air so that only your right toes are on the ground.  Jump your right leg in towards your chest and stand up, all while balancing on one leg.  Now jump up on your right leg, then bend over so your hands are back on the ground and jump your right leg backwards so you are back in starting position.  Repeat 5x and then repeat 5x more on your left leg.

H) The “One-Legged Workout Girl Remix” – Begin by standing on your mat with your legs shoulder-width apart.  Bend your left knee to lift your left foot off of the ground.  Jump with your right foot and land in a one-legged squat, bracing yourself with both hands on the ground as your squat down.  Use your hands to jump back up on your right leg.  Repeat 5x on yo.ur right leg and 5x on your left leg.

I) The “Wall Walker” – Begin by laying on your back approximately 1 foot from a wall, with your feet facing the wall.  Tuck your knees into your chest so that your feet are on the wall.  Keep your arms by your sides on the ground.  Walk your feet up to the wall until your body is fully extended.  Then slowly walk your feet back down to a few inches above the ground.  Repeat 10x.




Fitness Tip of the Day

Make exercise a HABIT.  Just an hour a day a few times a week is all you need. :)

 

xoxo,

Workout Girl

 

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