The Sexy Halloween Costume Leg Workout – The Workout Girl

The Sexy Halloween Costume Leg Workout

It’s October, people.  You know what that means:  Crisp, cool weather.  Lots of food flavored with pumpkin (Hello, Starbucks pumpkin lattes. Yum.)  And…HALLOWEEN!  We all know that Halloween is really just an excuse for all of us ladies to dress up in super sexy outfits and have it be socially acceptable for one night only.  This means your costume will likely involve you ‘showing some leg.’  Get a ‘leg up’  (pun intended) this year on the competition with this workout.  You’ll be the hottest ‘sexy [insert name of costume here]’ at the party.

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 (5 lb, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Steamroller” – Begin by standing with a balance ball situated to the left of you.  Lower into a squat and place your left leg on the balance ball.  With control, use your left leg to pull the balance ball in towards your body and then push it back away from your body.  You should be lowered in a squat the whole time.  Repeat 12x, and then repeat again with your right leg and the balance ball on your right.

B) The “Bunny Hop” – Begin by standing on your mat with your feet together.  Jump with both feet to the right, and land in a squat.  As you come up out of the squat, in an explosive motion, jump with both feet all the way to the left and land in a squat.  Repeat nonstop, side-to-side, for 30 seconds.

C)  The “Speed Skater” –    Begin by standing with your feet together on your mat.  Put your left hand on your hip.  Hold an 8 lb weight in your right hand, out stretching your right arm in front of you.  Keeping your left leg straight, kick your left leg out behind you and bend your right knee to squat on one leg.  While holding this stance, bend your right elbow to lift the weight towards you.  Lower your left leg to the ground to return to standing and straighten your right arm.  Repeat 10x, and then repeat 10x more with your left arm and bending your left leg.

circuit 1


Circuit 2 – Do 3x Through

D)  The “One-Legged Workout Girl” – Begin by standing on your mat with your legs shoulder-width apart.  Bend your left knee to lift your left foot off of the ground.  Jump with your right foot and land in a one-legged squat, bracing yourself with both hands on the ground as your squat down.  Use your hands to jump back up on your right leg.  Repeat 5x on your right leg and 5x on your left leg.

E) 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.

F) 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.

circuit 2


Circuit 3 – Do 2x Through

G) The “Jumping Bean” – Begin by standing facing the bottom step of a flight of stairs.  Jump with both feet onto the step and lower into a squat.  Then, jump backwards with both feet to land on the ground, and lower into a squat.  Repeat 12x.

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 5 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 “Toe Tapper” – Begin by standing facing the bottom step of a flight of stairs.  Lift your left foot off of the ground and place it lightly on the step.  In an explosive motion, jump to switch legs so that your left foot is on the ground and you tap your right foot lightly on the step.  Repeat nonstop, alternating feet, for 30 seconds.

circuit 3


Fitness Tip of the Day

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xoxo,

Workout Girl

 

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