Tone Up Those Legs! – The Workout Girl

Tone Up Those Legs!

The title says it all…it’s ‘legs week.’ If your legs are sendentary sitting at a desk job all day for five days per week, trust me – your legs will be thanking you after this 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:

-free weights (5 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A)  The “Ball Hauler” – Begin by standing with your feet shoulder-width apart.  Hold a balance ball straight overhead.  Squat down with control.  Keep your back straight, stick your butt out, and don’t let your knee go over your toe.  Slowly return to standing.  Repeat 12x.

B) The “Hitting A Wall” –  Begin by standing in front of a wall, facing away from the wall and holding 5 lb weights at your side.  Wedge a balance ball between you and the wall.  Walk your feet out slightly and lean your back against the ball.  Slowly squat down (the ball will roll down the wall) until your knees are bent at a 90 degree angle and your knees are directly over your ankles.  It should look like you are sitting on an invisible chair.  As you hold this position for 60 seconds, lift and lower the weights straight overhead.

C)  The “Pick Up Line” – Begin by standing on your mat with your legs shoulder-width apart holding a medicine ball at chest-height.  Squat down (butt back! chest out!) and tap the medicine ball on the ground.  As you stand up out of the squat, lift the medicine ball to chest height, and then extend your arms to bring the medicine ball straight overhead.  Bend your elbows to bring the medicine ball back to your chest.  Repeat 12x.

circuit 1

Circuit 2 – Do 3x Through

D)  The “Lunge Lover” – 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 “Invisible Chair” – Begin by standing with your back against a wall.  Slide your back down the wall until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair.  Hold this position for 30 seconds.

F) The “Bunny Hop” – Begin by standing on your mat with your legs together and your knees slightly bent.  Lower into a squat.  As you come up out of the squat, jump sideways to the left and land in another squat.  As you come up out of the squat, jump sideways to the right to land in a squat where you started.  Repeat 12x.
circuit 2

Circuit 3 – Do 2x Through

G) The “Lower Leg Lift” – Begin by laying on your side on your mat with your left leg resting on your right leg.  Bend your left knee and place your left foot on the mat in front of your right leg.  You can hold onto your left ankle to help keep it secure on the ground.  With control, lift your right leg as high as you can off of the ground and slowly lower it to just above the ground.  Repeat 12x, and then flip over and repeat 12x with your other leg.

H) The “Gift Of Lift” – Begin by laying on your left side.  Bend your left elbow and rest it on the ground.  Support your head in your left hand.  Rest your right forearm in front of you on the mat.  Your right leg should be resting on top of your left.  With control, lift your right leg as high as you can towards the ceiling, and slowly lower down to just above your left leg resting on the floor.  Repeat 20x, and then switch to your right side and repeat 20x more.

I) The “Going In Circles” – Begin by laying on your back on your mat with your arms resting by your sides.  Lift your right leg until it is perpendicular to the floor.  With control, ‘trace’ invisible large circles in the air in a clockwise with your right leg.  Repeat 10x, and then repeat 10x more in a counter-clockwise direction.  Switch legs and repeat the entire exercise.
circuit 3

Fitness Tip of the Day

Every Sunday, do you lose your man to football season? Well, don’t fret, because I’ve transformed ‘watching the big game’ into a workout so you can bond together! Click here to check out my football workout.

 

xoxo,

Workout Girl

 

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