The ‘Love Your Legs’ Workout – The Workout Girl

The ‘Love Your Legs’ Workout

Who has 2 thumbs and has been rocking short shorts all Summer? THIS GIRL. Get your legs ‘Summer shorts-ready’ with this toning lower body workout.

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:

-nothing! just you.

Circuit 1 – Do 3x Through

A)  The “Limbo Time” – Pretend there is a limbo bar at chin height.  Squat sideways under the limbo bar and stand up.  Don’t hunch over — try to keep your back straight at a 90 degree angle to the floor.  Do 10 squats, back and forth under “the bar.”

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 “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.

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 “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 2
Circuit 3 – Do 2x Through

G) The “Windshield Wiper” – Begin by laying on your side on your mat with one leg resting on top of the other.  Rest on your forearm.  Raise your top leg until it is at a 90 degree angle to the floor.  With control, lower your leg to a few inches above your bottom leg.  With control, raise your leg again.  Repeat 12x, and then turn on your other side and repeat 12x more with your other leg.

H) The “Lower Leg Lifter” – Begin in the same position as the “Windshield Wiper,” except bend your left knee to place your left foot on the ground in front of your right knee.  It should look like your right leg is extended on the ground, and your left knee is bent over your right leg.  With control, lift your right leg as high as you can off of the ground.  Slowly lower your right leg to just above the ground.  Repeat 12x, and then switch sides and repeat 12x more with your right leg.

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

Do you find yourself snacking out of boredom? Next time, reach for a water. Drinking water can make you feel full and prevent cravings.

 

xoxo,

Workout Girl

 

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