Walk Around Like You Own Yourself – The Workout Girl

Walk Around Like You Own Yourself

OK, I get it.  It’s winter.  It’s cold.  It’s easy to hide your body behind a fluffy parka, a bulky sweater, or a long tunic.  BUT you’re forgetting that one of the sexiest things a woman can have is confidence, and hiding yourself under big, bulky clothing means you’re hiding your fabulous assets!  Not cool. We’ve got to work on this. Fortunately, this workout will help you tone your legs so they look longer and leaner.  If you keep this up, you’ll soon be strutting around like the street is your runway with all the confidence in the world.  Walk around like you own yourself!

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 lbs, 8 lbs), medicine ball

Circuit 1 – Do 3x Through

A) The “Balance Buster” –  Begin by standing facing the bottom step of a flight of stairs.  Now rotate 90 degrees clockwise so that your left foot is parallel to the step.  Bend your left knee to place your left foot on the bottom step.  Stand up on the step on just your left leg and find your balance.  Your right foot should be suspended in the air.  With control and maintaining your balance, bend your left knee until your right foot lowers to just above the ground.  Then, slowly straighten your left leg so that you are again standing on one leg on the step.  Repeat 12x, and then switch legs and repeat 12x more.

B) The “Ski Jump” – Begin by lowering into a squat.  Don’t let your knees go past your toes.  Stick your chest out, and keep your back straight.  In an explosive motion, jump up with both feet to the right.  As you land, lower into a squat.  In an explosive motion, jump up with both feet to the left.  As you land, lower into a squat.  Repeat 12x, jumping side-to-side.

C)  The “Back ‘N Forth” – Begin by standing on your mat.  Step forward with your left foot and lower into a lunge.  Don’t let your knee go over your toe.  Bring your left foot back to starting position and return to standing.  Then, step backward with your left foot and lower into a backwards lunge.  Return to standing.  Repeat 8x (back and forth is 1x), and then switch legs and repeat 8x more.


circuit 1

 

 

 

 

 

 

 

Circuit 2 – Do 3x Through

D)  The “Hop Scotch” – Begin by standing on your mat.  Place a free weight (can be any weight) next to your left foot (parallel to your foot).  Lift your left foot off of the ground so you are only standing on your right leg.  Bend your right leg slightly.  Now hop to the left over the weight, landing on your left leg and lifting your right foot off of the ground.  Now, hop to the right over the weight, landing on your right leg.  Repeat 12x, hopping back and forth over the weight.

E) The “Ball Haul” –  Begin by standing on your mat with your feet wide apart.  Hold a medicine ball in both hands straight out in front of you at shoulder height.  Lower into a squat.  As you squat, slowly bring the medicine ball down so you are holding it between your legs.  As you return to standing, bring the ball up to straight out in front of you. Repeat 12x.

F) The “Da Dip” – Begin by standing facing away from your couch or a sturdy chair holding 5 lb weights.  Bend your left knee to place your left foot on the couch/chair behind you.  Place your hands on your hips.  Bend your right knee to lower into a lunge.  Then, straighten your knee to return to starting position.  Keep your left foot on the couch/chair the whole time.  Repeat 12x, and then switch legs and repeat 12x more.


circuit 2

 

 

 

 

 

 

 

Circuit 3 – Do 2x Through

G) The “Elevator” – Begin by laying on  your stomach on your mat.  Cross your arms in front of you to rest your chin.  Wedge one 8 lb weight in between your ankles behind you.  Lift both feet until your legs are perpendicular to the ceiling.  With control, slowly lower your legs down to just above the ground.  With control, lift them back up towards the ceiling.  Repeat 12x.

H) The “Windshield Wiper” – Lay on your side on your mat with your left leg resting atop your right.  Lift your left leg towards the ceiling as high as you can.  With control, slowly lower your left leg to just above your right leg.  Then, lift your left leg again towards the ceiling.  Repeat 15x, and then switch legs and repeat 15x more.

I) The “Bridge The Gap” – Begin by laying on your back on your mat with your arms resting at your sides.  Bend your knees so that your feet are resting on the floor.  Then, lift your hips up off the ground towards the ceiling as high as you can.  Hold this position for 5 seconds.  Slowly lower down.  Repeat 10x.

circuit 3


Fitness Tip of the Day

Want to instantly improve your diet?  Check out these 5 easy tips!  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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