These Legs Were Made For Strutting – The Workout Girl

These Legs Were Made For Strutting

A British online magazine reports that while 40% of British women believe that their legs are their best asset,  only 25% of American women feel this way about their legs.  According to the article, most American women think their breasts are their best asset.  The Workout Girl thinks that if all the American ladies did this workout to help tone their legs, they’d  come to think a bit differently about what they’d call their best assets.  Give it a try! :)

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 be a helluva lot easier.

Equipment:

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

Circuit 1 – Do 3x Through

A) “Ballet Boot Camp” –    Stand with your feet a little wider than shoulder-width apart and your toes pointed outward.   Hold 10 lb weights straight down in front of your body, with your arms hanging down and fully outstretched.  Squat down as if you were doing a plie in ballet.  Keep your back straight and don’t let your knees go over your toes.  Return to standing and repeat 12x.

B) The “Bob ‘N Weave” – Stand with your feet wider than shoulder-width apart and your arms bent at the elbow, holding 8 lb weights at chin-height.  Keeping your left leg fully extended, shift your weight to the right and squat down by bending only your right leg.    Simultaneously, “punch” your left arm outward and to the right.  Return to center, bringing both arms back to chin-height.  Then keep your right leg fully extended, shift your weight to the left and squat down by bending only the left leg.  “Punch” your right arm outward and to the left.  Repeat 10x each side.

C) “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 – Do 3x Through

D)  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.

E) The “How Low Can You Go?” – Begin by standing on your mat with both arms fully outstretched in front of you at chin-height.  Keeping your back as straight as possible, squat down so that your knees are bent at an angle less than 90 degrees.  Keeping your arms fully extended in front of you, hold this position for 3 seconds.  Return to standing.  Repeat 10x.

F) The “Moonwalker” – Stand with your feet together on your mat, holding 5 lb weights at your side.  Step backwards with your left foot and lunge down.  Keep your back and torso straight, and try not to let your knee go over your toe.  Bring your feet back together and return to starting position.  Then, lunge backwards with your right foot.  Return to center.  Repeat 10x for each leg.




Circuit 3 – Do 2x Through

G) The “Jumping Bean” – Begin by standing on your mat with both of your feet together.  Jump up with both feet and land in a squat, by bending your knees.  (Keep that back straight!!!) Repeat 10x.

H) The “Marcher” – Begin by standing on your mat with both of your feet together.  Bend your right knee and bring it as high as you can towards your chest.  As you return your right leg to standing, bend your left knee and lift your left get as high as you can go towards your chest.  Repeat, alternating legs, as fast as you can for 30 seconds.

I) The “Side Skipper” – “Gallop” sideways back and forth across the room nonstop for 30 seconds.  Begin by standing with both feet together next to the wall.  If you’re ‘galloping’ to the left, extend your left leg as far away from the wall as  you can.   In an explosive movement, bring your right leg away from the wall towards your left leg.   Repeat nonstop as fast as you can.




Fitness Tip of the Day

Remember to drink water before, during, AND after your workout!  Dehydration is soooo not sexy.

 

xoxo,

Workout Girl

 

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