The Ultimate Leg Workout – The Workout Girl

The Ultimate Leg Workout

If you were going to create the ‘ultimate’ leg workout, what would it have to contain?  It would definitely have to work your legs from tush-to-toe.  It would also definitely have to help to keep your legs toned so they can look longer and leaner.  This all-in-one leg workout will give your legs that intense workout you need to feel beach-ready this summer.  So, what are you waiting for? Let’s get to 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.

Equipment:

-free weights (5 lb, 8 lb, 10 lb)

Circuit 1 – Do 3x Through

A)  The “Drop It Like It’s Hot” – 15 lunges across the room while holding up 5 lb weights straight overhead.  While lunging, try to keep your back straight, and don’t let your knee go over your toe.

B) 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.

C)  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 1

Circuit 2 – Do 3x Through

D)  The “One-Legged Workout Girl” – Begin in a position as if you were going to do a push up.  Lift your left leg in the air so that only your right toes are on the ground.  Jump your right leg in towards your chest and stand up, all while balancing on one leg.  Now jump up on your right leg, then bend over so your hands are back on the ground and jump your right leg backwards so you are back in starting position.  Repeat 5x and then repeat 5x more on your left leg.

E) 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.

F) “Da Dip” – Begin by standing with both feet on your couch and holding 5 lb weights in both hands at your sides.  Your feet should facing perpendicular to the direction the couch is facing.  Take the leg closest to the edge of the couch and lower it to a few inches above the ground by bending your other leg (still on the couch).  Simultaneously, lift both your arms straight out in front of you at shoulder height.  Return to starting position.  Both feet should be on the couch and your arms should be resting at your side.  Repeat 10x, and then rotate 180 degrees and repeat 10x more by switching legs.
circuit 2

Circuit 3 – Do 2x Through

G) The “I’ll Kick Your Butt” – Begin by laying on your stomach on your mat.  Cross your arms on the mat, and rest your chin on your arms.  Hold a 10-lb weight in between your feet.  Bend your knees to raise the weight up towards your butt.  Slowly lower the weight to a few inches above the ground.  Repeat 10x.

H) 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.

I) The “Invisible Chair” – 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.

circuit 3


Fitness Tip of the Day

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xoxo,

Workout Girl

 

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