Toned Legs In 1 Hour Or Less – The Workout Girl

Toned Legs In 1 Hour Or Less

Oh, what’s that? You said you don’t have time to do a workout?  I can clearly see you are far too busy obsessively checking your latest mini-feed news on Facebook.  Yes, I did see that the dude you have a crush on changed his relationship status to ‘It’s Complicated.’  We’ll have to spend an unnecessary amount of hours analyzing that later.   I can also see you are clearly fixated on retweeting your friends’ ‘Twit Pics’ of the Tupac hologram from Coachella (click here if you are out of the loop and don’t know what the hell I’m talking about),  but did you know that if you have time for Facebook or Twitter, you also have time for a great workout?  What a cutting edge concept, right?  Don’t worry, you can totes tweet about it later and tag it with #amazeballs.

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), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) 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.

B) The “Pick Me Up” – 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.

C)  The “Lunge-A-Palooza” – Begin by holding a medicine ball straight overhead.  Step forward with your right leg into a lunge (don’t let your knee go over your toe!).  As you lunge, bring the medicine ball across your body and down to the left.  As you come up out of the lunge, return the medicine ball overhead.  Step forward with your left leg into a lunge, and bring the medicine ball across your body and down to the right.  Repeat, alternating sides, for 15 lunges.



Circuit 2 – Do 3x Through

D)  The “Froggy Legs” – Begin in a position as if you are going to do a push up, except your hands are resting on a balance ball.  Your body should be as flat as possible.  Spread your legs farther apart so that they are in a “V” behind you.  In an explosive motion, jump with both feet towards the ball so that your legs are straddling the ball.  You should land with both legs in a squat.  In an explosive motion, jump both of your feet back behind you.  Repeat 12x.

E) 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.

F) 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.


Circuit 3 – Do 2x Through

G) The “Just Jump” – Begin by standing facing the bottom step of a flight of stairs.  In an explosive motion, jump with both feet up onto the step.  As you land, lower into a squat.  As you come up out of the squat, jump backwards with both feet and land on the ground.  As you land, lower into a squat.  Repeat 10x.

H) The “Tap Dancer” –  Begin by standing facing the bottom step of a flight of stairs.  Bend your left knee and rest your left toes on the first step.  In an explosive motion, jump to swap feet so that your right toes are resting on the bottom step and your left foot is on the ground.  Repeat nonstop, alternating feet, for 30 seconds.

I) The “Steppin’ It Up” – Begin by standing facing your couch or a sturdy chair.  Hold 5 lb weights at your sides.  Bend your right knee and place your right foot on the couch/chair.  Step up to bring your left foot onto the couch/chair.  With control, step backwards with your left foot to return it to the ground.  Repeat 10x, and then switch legs and repeat 10x more.




Fitness Tip of the Day

Hit the dance floor this weekend.  You can get your groove on and squeeze in a fun workout simultaneously!

 

xoxo,

Workout Girl

 

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