Do you want to know a secret to getting toned, lean legs? The key is to use low-to-moderate weight resistance with many reps. This will help to tone muscles without getting too much of that “bulky” look. This workout is designed to do just that. Ready? Let’s do it.
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.
-free weights (5 lbs)
Circuit 1 – Do 3x Through
A) The “Lunge Lover” – Let’s start out strong. Hold a 5 lb weight in each hand. Do 15 lunges across the room. As you lower into each lunge, lift the weights straight overhead.
B) The “Step Up Your Game” – Begin by standing next to your couch, with your right leg closest to the couch. Hold a 5 lb weight in each hand. Bend your right knee to rest your right foot on the couch cushion. Then, straighten your right leg to stand up on the couch on your right foot, bringing your left foot onto the couch cushion as well. Slowly lower your left foot back to the ground by bending your right knee, leaving your right foot on the couch. Repeat 15x, and then switch sides and repeat 15x more.
C) The “Speed Skater” – Begin by standing on your mat. Lower into a squat. (Don’t let your knees go over your toes!) Staying in a squat position, step with your left foot out to the left. Keep your right foot planted. Then, return your left foot to the center. Step with your right foot out to the right. Then, return to your right foot to the center. You should stay low in a squat position the entire time. Repeat, 12x with each leg, alternating legs.
Circuit 2 – Do 3x Through
D) The “Windshield Wiper” – Begin by laying on your right side on your mat. Bend your right elbow to support your head in your right hand. Rest your left forearm on the ground in front of you. Your left leg should be resting atop your right. With control, lift your left leg until it is perpendicular to the ceiling, and then slowly lower your leg all the way down until it is just above your right leg. Repeat 15x, and then switch sides and repeat 15x more.
E) The “Feel Your Pulse” – Begin in the same position as the “Windshield Wiper,” with your left leg resting atop your right. Lift your left leg up to a 45 degree angle to the ceiling. Then, slowly lower your left leg just a few inches, and lift again to a 45 degree angle. Repeat 15x, and then switch sides and repeat 15x more.
F) The “Forklift” – Begin in the same position as the “Windshield Wiper,” with your left leg resting atop your right. Bend your left knee to rest your left foot on the ground in front of you. Then, lift your right leg up towards the ceiling as high as you can. Slowly lower your right leg to just above the ground. Repeat 15x, and then switch sides and repeat 15x more.
Circuit 3 – Do 2x Through
G) The “Jumping Bean” – Begin by standing in front of the bottom step of a flight of stairs. Jump with both of your feet onto the bottom step. As you land, lower into a squat. As you come up out of the squat, jump with both legs back onto the ground. Repeat nonstop for 30 seconds.
H) The “Tap Dancer” – Begin by standing in front of the bottom step of a flight of stairs. Lightly rest your right toes on the first step. In an explosive motion, jump to switch legs so that your right foot is on the ground and your left toes are resting on the first step. Repeat nonstop, alternating legs, for 30 seconds.
I) The “Back It Up” – Begin by standing on your mat holding 5 lb weights. Step backwards with your left leg and lower into a backwards lunge. As you come up out of the lunge, kick your left leg in front of you. Repeat 12x, and then switch legs and repeat 12x more.
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