elainedispo

Workout Wednesday: 2014 Strong & Limber Legs

In Health, Public Interest, Sports, Weekly Wonders, What's Hot, Workout Wednesday on 04/30/2014 at 08:00

Strut your stuff!

‘Tis the time to start baring your legs with shorts, skirts and dresses with higher hemlines and of course swimsuits!

Yesterday, I addressed feet and toes, and now we’re moving our way on up to those limbs attached! This training session will shape up your bottom half by keeping you limber and tightening up your tush so you can show off your stems in these warm days! (20x each)

Full Legs • Calves • Thighs • Butt

Recommended Resistance: wrap around weights for your ankles or resistance bands

Props: mat for laying exercises, stable chair for sitting exercise (leg extension*)

Let’s start our legs with a Squat Series for full leg sequence…
1. Narrow Squats: stand with feet together, squat to sitting position and raise to starting position (20x)
2. Squat Pulses: stand with feet facing forward and legs at hip width, squat low and raise halfway (20x)
3. Plié/Sumo Squats: stand in wide stance with feet facing out at 45* and legs last hip width, squat low and raise all the way up (20x)

Let’s step into our Lunge sets to keep working out our whole legs…
4. Side Lunges: stand in wide stance with feet facing forward, lunge to each side, alternating sides for each repetition (20x per leg)
5. Split Lunge Pulses: bend forward knee at 45* and drop backward knee toward floor one leg at a time, switch sides after set (20x per leg)
6. Lunge Box Step: start side lunge, followed by forward lunge, another side lunge, backward lunge and finish rep with one side lunge, then switch sides (4x per leg x 5 lunges per leg per rep = 20x)

Calves for your Bottom Halves
7. Calf Raises: stand with legs at hip width, start at tippy toes than lean back on ankles (20x)

Thigh Time
8. Leg Extension (quadriceps, top of your thighs): sit down on stable chair, extend legs out, your choice of one at a time per set, alternating sides or both at once (20x per leg)
9. Leg Curls (hamstrings, back of your thighs): stand with legs together OR position hands shoulder width apart and knees on mat, raise one foot at a time toward backside (20x per leg)
10. Leg Abduction (outer thighs): stand with legs together, raise one leg to the same side up to hip level, switch side after set OR lay on one side with legs straight out and lift top leg upward (20x per leg)
11. Leg Adduction (inner thighs): stand with legs together, raise one leg to the opposite side up to hip level, switch side after set OR lay on one side with top leg bent in front of you and lift bottom leg upward (20x per leg)
12. Clam Shell (overall thighs): lay on back with legs raised and heels together so knees face outward, bring knees together (20x)

Wrap up this Round with Your Butt
13. Donkey Kicks (glutes): position hands shoulder width apart and knees on mat, raise flexed foot one at a time toward ceiling while clenching your glutes (20x per leg)
14. Bridge Pulses (thighs and glutes): lay on your back with feet flat and knees together, raise hips while separating your thighs and clenching your glutes (20x)

For more high time for thighs, here’s my Thigh Day Friday post, which I originally shared for the sake of my soccer student’s request for inner thighs!

For the remaining 2014 routines, please click on the following links:

Go Beast Mode! 

To the tune of…

040918a

Wayback Wednesday: JRob took this at the Vela Wedding almost a decade ago! Click for more wedding wear!

ZZ Top’s

IMG_0423

I sang “I’m Every Woman” as a tribute to the recently deceased Whitney Houston/Queen of the Night @ Karaoke Night a couple of years ago! Click for more warm weather wear!

She’s Got Legs

BiG30

Representing my *DALLAS COWBOYS* on my 30th Birthday! Click for my Ball Calls on my ‘Boys & the NFL!

♫She knows how to use them…♪

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