Shape Up Your Lower Body – The Workout Girl

Shape Up Your Lower Body

Learn to love your legs. They support you unconditionally. :)  If you want to take good care of them, check out this killer workout to help to tone and strengthen your 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 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 (10 lb), medicine ball

Circuit 1 – Do 3x Through

A)  “Ballet Boot Camp” –    Stand with your feet a little wider than shoulder-width apart and your toes pointed outward.   Hold 10 lb weights straight down in front of your body, with your arms hanging down and fully outstretched.  Squat down as if you were doing a plie in ballet.  Keep your back straight and don’t let your knees go over your toes.  Return to standing and repeat 12x.

B) 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.

C)  The “Yoga Master” – Start by standing up.  Reach for the ceiling with both arms.  Now, squat down as low as you can go.  Keep your back straight and push your butt as far out as possible.  It should look like you are sitting on a chair with your arms in the air.  Hold this position for 30 seconds.

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Copy of circuit 1
Circuit 2 – Do 3x Through

D)  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.

E)  The “Couch Crasher” – Begin by sitting on the edge of your couch or a chair.  Hold a medicine ball in front of your chest.  Squeeze your butt and tighten your abs as you stand up straight.  Keep your back straight as you stand up tall.  Try not to bend over.  Slowly and with control, stick your butt out and sit back down on the edge of the couch/chair.

F) The “How Low Can You Go?” – Begin by standing on your mat with both arms fully outstretched in front of you at chin-height.  Keeping your back as straight as possible, squat down so that your knees are bent at an angle less than 90 degrees.  Keeping your arms fully extended in front of you, hold this position for 3 seconds.  Return to standing.  Repeat 10x.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) 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.

H) 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.

I) 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.

Copy of circuit 3
Fitness Tip of the Day

Think it’s tough to stay fit on vacay? Think again! Here are 3 fun vacation activities that are also great workouts.

 

xoxo,

Workout Girl

 

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