The Long, Lean Leg Workout – The Workout Girl

The Long, Lean Leg Workout

Women have many tricks up their sleeve to try to make their legs look great– wearing stiletto heels, for instance. (Ouch! Those always kill my poor feet…).  Another trick is to spray tan your legs. (Um, I’m going to go out on a limb here and say that the bright orange ‘glow’ really wasn’t the look you we’re going for…) So the question is, why jump through all of these hoops when you can simply exercise regularly to make your legs look great? Fortunately for you, I’ve created this workout to tone up your legs. Buh-bye spray-on tan!

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, 10 lb)

Circuit 1 – Do 3x Through

A)  The “Can-Can” – Stand up with your feet together, holding 8 lb weights at your sides.  Lunge backwards with your right leg, keeping your upper body as straight as possible and don’t let your front knee go over your toe.  As you stand up, bring your right knee up to your chest in front of you and then back into a lunge behind you.  Repeat 10x with the right leg and then switch to 10x with your left leg.

B) 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.

C)  “Sumo Workout Girl” – Begin by standing with your legs wider than shoulder-width apart, your toes pointed outward.  Hold an 8 lb weight in either hand, palms facing up.  Squat straight down as low as you can go. (Keep that back straight! Don’t you dare let that knee go over your toe!)  As you stand and come up out of the squat, bend your elbows to lift the weights towards you.  Repeat x 10.

circuit 1

Circuit 2 – Do 3x Through

D)  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.

E) The “Oh You Want to Sit Down? Well, You Can’t” – Stand if front of your couch with your feet a little more than shoulder width apart.  (You can make this more challenging by holding 10 lb weights in each hand at your sides.)  Squat down until you just barely touch the couch, and then return to standing position.  Keep that back straight and do not let your knees go over your toes! Stick you ass out as far as possible! I mean it!!! Repeat 10x.

F) The “Box Step” – Begin by standing on your mat.  Plant your right foot on the ground, and step out with your left foot to lunge to the left.   Return to standing.  Keeping your right foot planted, step out in front with your left foot to lunge forward.  Return to standing.  Keeping your right foot planted, step backwards with your left foot to lunge backwards.  Return to standing.  Repeat by lunging with your right leg.  Repeat, alternating legs, 10x each leg.
circuit 2

Circuit 3 – Do 2x Through

G) The “Dizzy Legs” – Begin laying on your back on your mat with your arms resting at your sides.  Lift your left leg to 90 degrees to the ceiling.  Trace large invisible circles with your right toes.  Repeat 20x and then switch to counter-clockwise and repeat 20x more.  Then, switch legs and repeat the whole exercise again.

H) The “Feeling Like Kneeling” – Begin by standing in front of your couch, facing in the same direction as the couch.  Your arms should be at your sides holding 8 lb weights.  Bend your left knee so that your left foot is resting on the couch cushion behind you.  Now bend your right knee to squat down on one leg until your left knee is just a few inches above the ground.  Straighten your right leg to stand up, still keeping your left foot resting on the couch behind you.  Repeat 10x and then switch legs and repeat 10x more.

I) The “Jumper” – Stand in front of your couch with your feet together.  Step backwards up onto the couch with both of your legs. Then, jump to the ground.  As you jump, land in a squat.  Keep your back as straight as possible and try not to let your knees go over your toes. Repeat 10x.
circuit 3

Fitness Tip of the Day

Afraid of over-indulging during the Holiday season? Click here to find out how to successfully navigate around a holiday dinner table and stay healthy.

 

xoxo,

Workout Girl

 

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