Wednesday, July 27, 2011

Wednesday Workout: Hot Legs Workout

This workout comes from Fitness Magazine's website.  It's a great power packed, challenging, 15 minute workout.  You can increase the number of sets you do if it isn't challenging enough for you. (All pictures comes from the workout website.  They are very unique exercises that will burn! Can you endure? :)




Targets: Abs, obliques, butt, quads, hamstrings, and calves


Lie faceup on floor with knees bent, feet flat, hands on floor by hips.


Lift hips off floor and tuck left foot under right thigh, left knee pointing left. 
Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left.


Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.





Targets: Abs, obliquesbuttquads, and hamstrings


Stand with feet hip-width apart, arms by sides.
  • Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.

Push off right foot to stand on left leg as you bend right knee to bring foot toward butt, reaching left hand behind you to tap right foot. Quickly return to side lunge.
Do 20 reps. Switch legs and repeat. Do 2 sets.






Targets: Butt, quads and hamstrings





Stand with feet shoulder-width apart, arms by sides. 


Bend knees and hinge forward from hips to touch hands to floor a few inches in front of feet.  Lift left foot behind you a few inches off floor and point left knee slightly to left.


Lift Bent Left leg diagonally behind you toward right.


Swing left knee back down toward left


Do 20 reps. switch legs and repeat.  Do 2 Sets.




Targets: abs, obliques, butt, inner thighs, quads, and hamstrings


Stand with feet shoulder-width apart, elbows bent by sides, hands in front of chest


Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy [same as crossover lunge which are my FAVE!] Swing bent left arm forward, right arm back as [same as if walking]




Stand up on right leg, bringing bent left knee directly out to side at hip level and tapping left hand on left knee


Quickly return to curtsy lunge. Do 20 reps. Switch sides and repeat.  Do 2 Sets.







Target: abs, obliques, butt, inner thighs, and quads

Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.


Lower into squat


Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left lift right leg as high as you can)


Quickly return to squat.  Do 20 reps. switch sides and repeat. Do 2 sets.






Don't forget to cool down with some water, and get some protein about 20 minutes after you're done! All the pictures and instructions are from the website!

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