If you’re like me, once that horrible “micro-mini-Daisy Dukes-super-duper-short-they-barely-cover-my-ass-shorts” craze became popular, you succumbed to the fashion gods and bought a pair… and then immediately hid them in the back of your closet never to see the light of day again. It’s time to uncover the tall, lean supermodel hidden inside of you and show those teeny-weeny shorts who’s boss…let’s tone up those legs!
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 put your favorite Lady Gaga songs on blast and dance around. 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. Take 10 minutes to stretch after every workout.
It’s OK if this workout is challenging for you… it will get easier, I promise!
-free weights (5 lbs, 10 lbs), medicine ball
Circuit 1 – Do 2x Through
A) The “Scissor” – Lay on your right side on your mat, your left leg on top of your right. Support your weight on your right elbow and forearm. Lift your left leg straight up to the ceiling, as high as you can go without bending your knee. Lower your left leg to a few inches above your right leg. Repeat x20 on your right side, and then switch to your left side and do the same thing.
B) Repeat the “Scissor,” but once you lift up your left leg, extend it forward as you lower it until it is at a 90 degree angle to your right leg, and then move it back in line with your right leg, to just a few inches above your right leg. (The entire exercise should look like a triangular motion.) Repeat x20 on your right side, and then switch to your left side and do the same thing.
C) “It Burns!!” – Start by pinning a balance ball against the wall by standing up with a balance ball between you and the wall. Hold 5 lb weights in each hand at your sides. Lift your right leg off the ground. Now slide your back down so that you are in a position as if you were sitting in a chair, except your right leg is still held off the ground, parallel to the floor. Now stand again to return to starting position, keeping your right leg off the ground the entire time. The balance ball should slide up and down the wall and move with your body throughout the exercise. Repeat x10 for each leg,
Circuit 2 – Do 3x Through
D) 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.
E) The “Drop It Like It’s Hot” – 15 lunges across the room while holding up 5 lb weights straight overhead. While lunging, try to keep your back straight, and don’t let your knee go over your toe.
F) Do the “Drop It Like It’s Hot,” (15 lunges again…no cheating!) but start with the weights at your shoulders and lift them up as you lunge down.
G) The “Cutesy Curtsey From Hell” – Stand up straight. Find your balance on your right leg, while bringing your left leg behind your right leg a few inches above the ground and squat into a “curtsey.” Holding this position, repeat x10 curtsies, while keeping your left leg off the ground the entire time. Repeat 10x again with your right leg behind your left leg. Ouch! (That’s what your ass and thighs would say if they could talk.)
H) “Squat-A-Thon” – Stand up with your feet together and arms stretched out in front of you at shoulder-height. Keeping your back as straight as possible, squat down as if you were sitting on a chair. As you come out of the squat, jump to your right. Bring your legs back together, and squat again as before. As you come out of the squat, jump to your left and squat again. Repeat x 10.
I) The “Feelin’ The Burn”- Place a medicine ball on your mat, and stand up straight in front of it. Plant your feet, and bend over to put both your hands on the ball. Jump both of your feet behind you so that your body is as straight as possible, and all of your weight is supported by your hands on the ball and your toes. Now jump your feet back towards the ball, and lift the ball of the ground straight up overhead with your arms extended towards the ceiling. Bend over with your feet planted to return the ball back to the mat. Repeat x10.
Set aside a reasonable amount of time for workouts during the week. Instead of saying, “Oh, I’m going to work out every day!” (yeah right! you’re not Jillian Michaels…and you have a full time job….and you like happy hour too much…), try working out 2-4x per week. You’ll be more likely to stick to this as a regular schedule.