Snowed In? Try This ‘Do-At-Home, No Equipment Required’ Leg Workout To Save You From Cabin Fever – The Workout Girl

Snowed In? Try This ‘Do-At-Home, No Equipment Required’ Leg Workout To Save You From Cabin Fever

Did Winter Storm Jonas leave you trapped inside with cabin fever? Are you 1 Netflix binge away from going crazy? Have you played more board games than you can count? Have you organized all of your closets and cleaned your house from top to bottom just to keep from going stir crazy? If this sounds like you, this workout is your saving grace.  I’ve designed this doozy of a sweat sesh to be equipment-free so you can burn off the stress in the comfort of your own home.

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:

-none! just you!

Circuit 1 – Do 3x Through

A) 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.

B) The “Cutesy Curtsy” – Begin by standing on your mat.  Cross your left foot behind your right and squat down.  With control, return to standing.  Then cross your right foot behind your left and squat down.  With control, return to standing.  It should look like you are doing a curtsy.  Repeat 12x each side, alternating sides.

C) 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.

.Copy of circuit 1


Circuit 2 – Do 3x Through

D) The “Leg Pendulum” – Begin by standing on your mat.  Plant your left leg, and take a very large step backwards with your right leg.  As you step backwards, bend your left knee to lower into a backwards lunge.  Then, push through your left heel to stand up and bring your right leg back to standing position.  Repeat 12x, and then repeat 12x more by lunging backwards with your left leg and planting your right leg.

E) The “Mad Marcher” – Begin by standing on your mat.  Bend your right knee to bring it up towards your chest.  In an explosive motion, switch legs so that your right leg is fully extended, your right foot is on the ground, and you bring your left knee up towards your chest.  Repeat nonstop, alternating knees, for 30 seconds.  Each time, try to bring your knees up as high as you can.

F) 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.

Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Invisible Chair” – Begin with your back against a wall.  Slide your back down the wall until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair.  Hold this position for 60 seconds.

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

I)  The “Round and Round We Go” – Lay on your side on your mat with your left leg resting atop your right.  Lift your left leg to a 45 degree angle to the ceiling.  Holding this position, trace 20 small circles with your left leg.  Turn over, and switch legs to repeat 20x more.

Copy of circuit 3
Fitness Tip of the Day

Getting cabin fever during the snowy weather? Try building a snowman! It’s fun and it counts as exercise to boot.

 

xoxo,

Workout Girl

 

Discussion

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