The Labor Day Weekend Leg Workout – The Workout Girl

The Labor Day Weekend Leg Workout

Summer time is on the outs.  Time to pack up your white pants and maxi dresses, and dig in the back of your closet for your dark denim skinny jeans and knee-high boots.  These kinds of Fall fashion trends make it all the more important to get your legs lean and toned.  Plus, you just had a 3-day weekend likely full of delicious BBQ, so it’s really time to get moving!

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), medicine ball

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 “Pick Me Up” – Begin by standing on your mat with your legs shoulder-width apart holding a medicine ball at chest-height.  Squat down (butt back! chest out!) and tap the medicine ball on the ground.  As you stand up out of the squat, lift the medicine ball to chest height, and then extend your arms to bring the medicine ball straight overhead.  Bend your elbows to bring the medicine ball back to your chest.  Repeat 12x.

C)  The “Ball Tapper” – 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.  Squat down and tap the medicine ball to your right toes.  Return to standing.  Then, squat down again and tap the medicine ball to your right toes.  Repeat 10x each leg, alternating legs.

circuit 1


Circuit 2 – Do 3x Through

D)  The “Steppin’ It Up” – Begin by standing facing your couch or a sturdy chair.  Hold 8 lb weights at your sides.  Bend your right knee and place your right foot on the couch/chair.  Step up to bring your left foot onto the couch/chair.  With control, step backwards with your left foot to return it to the ground.  Repeat 10x, and then switch legs and repeat 10x more.

E) The “Dip It ‘N Rip It” –  Begin by standing facing away from your couch.  Bend your left knee to rest your left foot on the couch cushion behind you.  Hold 8 lb weights at your sides.  With control, bend your right knee to lower into a one-legged lunge.  Repeat 10x, and then switch legs and repeat 10x more.

F) The “Lunge Lover” – Hold 8 lb weights at your sides.  Now do 15 lunges across the room.  As you lower into each lunge, lift the weight straight overhead.  As you come up out of the lunge, lower the weights back down at your sides.

circuit 2


Circuit 3 – Do 2x Through

G) The “Dizzy Leg” – Begin by laying on your back with your arms resting at your sides.  Lift your right leg up towards the ceiling.  Move your foot as if you are trying to trace a giant circle on the ceiling.  Repeat 20x, and then switch legs and repeat 20x more.

H) The “Cutesy Curtsy” – Begin by standing on your mat.  Cross your right leg behind your left, as far left as you can, and lower into a squat.  It should look like you are doing a curtsy.  Return to starting position.  Then, cross your left leg behind your right, and lower into a squat.  Repeat 12x each leg, alternating legs.

I) The “Wall Sit Of Pain” – Begin by standing with your back against a wall.  Walk your feet out slightly and 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 against the wall.  With control, lift your left leg to extend it straight in front of you.  Hold for 3 seconds.  Return your left foot to the ground, and then extend your right leg in front of you.  Hold for 3 seconds.  Repeat nonstop, alternating legs, for 30 seconds.

circuit 3


Fitness Tip of the Day

Want new ways to get your sweat on? Click here to check out some wacky workouts.  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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