What do you think of when you think of a ‘supermodel?’ No, I’m not talking about being on a diet of cigarettes and Diet Coke or dating a rockstar….I’m talking about long, lean legs. The difference between having large “speedskater” legs and long, lean “supermodel” legs is how much weight you use and how many reps you do during your workout. Our leg workout today will focus on light weights with more reps (AKA the recipe for LONG and LEAN). You may as well start practicing your runway strut now because after this workout you’ll be thinking, “Move over, Heidi Klum!” Okay, maybe not, but you’ll at least probably find yourself strutting down your sidewalk or through the aisles of your grocery store.
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.
-free weights (5 lb), medicine ball, balance ball
Circuit 1 – Do 3x Through
A) The “Side Squatter” – Begin by standing with your legs greater than shoulder-width apart. Hold a medicine ball in front of your chest. Keeping your back as straight as possible, bend your left knee to squat down and to the left. Keep your right leg straight. Return to starting position and repeat 10x on your left leg, and then repeat 10x on your right leg.
B) The “Jumping Bean” – Begin by standing with 5 lb weights held in your hands at your sides. Take a large step out in front of you with your left leg. Bend your knees to lunge down. As you lunge, try not to let your left knee go over your toe and be sure to keep your back straight! In an explosive motion, jump up and switch legs so that your right leg is in front of you and your left leg is behind you. Land by lowering into a lunge. Repeat, alternating legs, 12x.
C) The “Don’t Drop The Ball” – Begin by standing with your legs shoulder-width apart. A medicine ball should be on the ground in front of you. Bend knees into a squat. (Keep that back straight! Stick your chest out!) Reach down and pick up the ball. As you come up out of the squat, bring your arms and the ball straight up overhead. Slowly bend your knees to return to a squat and bring the ball back to the ground. Repeat 12x.
D) The “Balancing Act” – Begin by standing with your legs shoulder-width apart. Hold a medicine ball in front of your chest with your elbows bent and close to your body. Twist your torso to bring the medicine ball and your body to the right. Your feet and legs should not move and should still be facing forward. As you twist, bend your right knee to bring your knee towards your chest. Hold this position and then slowly return to starting position. Repeat on the left side. Repeat, alternating knees, 12x.
E) The “Couch Crasher” – Begin by sitting on the edge of your couch or a chair. Hold a medicine ball in front of your chest. Squeeze your butt and tighten your abs as you stand up straight. Keep your back straight as you stand up tall. Try not to bend over. Slowly and with control, stick your butt out and sit back down on the edge of the couch/chair. Do NOT just “plop” down, or you won’t be getting the benefit of toning those legs and that butt…and you want toned legs, don’t you? Yeah, that’s what I thought.
F) The “Backin’ It Up” – Stand with your legs shoulder-width apart with your knees slightly bent. Hold a medicine ball in front of your chest, keeping your elbows close to your body. Take a large step backwards with your right leg and bend your knees to lunge down. As you lunge, extend your arms out in front of you and lift the ball to just above the height of your head. Be sure your left knee is bent at a 90 degree angle and does not extend in front of your toe. Return your right leg to starting position and bring the ball back towards your chest. Repeat again with the left leg. Repeat, alternating legs, 12x.
Circuit 3 – Do 2x Through
G) The “Up Against The Wall” – Begin by standing with legs shoulder-width apart with your back to the wall. Wedge a balance ball between your upper back and the wall. Hold 5 lb weights in your hands at your sides. Slowly bend your knees to a 90 degree angle until it looks like you are sitting on an imaginary chair. The balance ball should still be wedged between you and the wall. Hold this position for 3 seconds. Slowly return to starting position. Repeat 12x.
H) The “Must Thrust” – Lay on your back with your arms at your sides. Bend your knees at a 90 degree angle and rest your heels on a balance ball. Without moving the ball, dig your heels into the balance ball and thrust your hips up to lift your hips and lower back as far off of the ground as possible. Your head and shoulders should still be on the ground. Hold for 2 seconds and slowly return to starting position. Repeat 12x.
I) The “Side Splitter” – Begin by laying on your right side on the mat. Rest both of your forearms in front of you on the mat, elbows bent. Wedge a balance ball between your right leg and your left leg so that your left leg is on top of the ball, which is on top of your right leg. Lift both legs (and the ball) off of the ground as high as you can. Slowly lower your legs to just an inch above the ground. Repeat 10x and then lay on your left side and repeat 10x more.
Try to actively drink more water throughout the day. Buy one of those large water bottles and aim to drink one full one every day.