Workout To Get Lean Long and Sexy Legs

Yes, ladies, legs are the new cleavage. Today’s workout is all about toning those legs and getting them toned, lean and sexy.

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

The “Speed Skater”

speed skaters

Begin by standing with your feet together on your mat. Put your left hand on your hip. Hold an 8 lb weight in your right hand, out stretching your right arm in front of you. Keeping your left leg straight, kick your left leg out behind you and bend your right knee to squat on one leg. While holding this stance, bend your right elbow to lift the weight towards you. Lower your left leg to the ground to return to standing and straighten your right arm. Repeat 10x, and then repeat 10x more with your left arm and bending your left leg.

The “Spinning In Circles”

leg raise circles

Lay on your back on your mat, resting your arms at your sides. Keeping your left leg on the ground, raise your right leg until it is at a 90 degree angle to the ground. Point your toe towards the ceiling. Now, trace a clockwise circle with your right leg. Repeat 5x, and then trace 5 more circles counter-clockwise. Repeat all again with your left leg.

“I ♥ Lunges”

lunges steps

Begin by standing with your feet shoulder-width apart on your mat. Step forward with your right leg and lower into a lunge. (Keep that back straight!) In an explosive motion, jump up and switch legs so that your left leg is forward and lower into another lunge. Repeat, continuously alternating legs, for 15 lunges.

Circuit 2 – Do 3x Through

The “Flying V”

swiss ball v roll

Lay on your back on your mat, with your legs on the ground. Rest your feet on a balance ball in front of you. Bend your knees to roll the ball towards your butt. Your body should be in the shape of an upside-down “V.” Your head, shoulders, and arms should be on the ground, but your entire back should be lifted off of the ground. In a controlled motion, roll the ball back to starting position. Your body should now be as flat as possible. Repeat 10x.

The “Hip Thruster”

leg-hip-raise

Begin by laying on your back on your mat, with your arms at your sides. Bend your right knee so that you right foot is on the ground. Lift your left leg, fully extended, until it is pointed straight at the ceiling. Pushing off with your right leg, lift your butt and lower back off of the mat. Your left leg will push up closer to the ceiling. Keep your back and butt as straight as possible. Lower your butt to just a few inches above the ground. Repeat nonstop 10x, and then repeat again 10x with the other leg.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s