Friday, May 23, 2014

Diary of a Fit Mommy's 14 Day Lean Legs Challenge

Day 1: 10 High Knees/15 Calf Raises/20 Plie Squats
Day 2: 15 High Knees/20 Calf Raises/25 Plie Squats
Day 3: 20 High Knees/25 Calf Raises/30 Plie Squats
Day 5: 25 High Knees/30 Calf Raises/35 Plie Squats
Day 6: 30 High Knees/35 Calf Raises/40 Plie Squats
Day 7: 35 High Knees/40 Calf Raises/45 Plie Squats
Day 9: 40 High Knees/45 Calf Raises/50 Plie Squats
Day 10: 45 High Knees/50 Calf Raises/55 Plie Squats
Day 11: 50 High Knees/55 Calf Raises/60 Plie Squats
Day 12: REST DAY
Day 13: 55 High Knees/60 Calf Raises/65 Plie Squats
Day 14: 60 High Knees/65 Calf Raises/70 Plie Squats


High Knees:
  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee.

Calf Raises:
  • Stand on the edge of a step.
  • Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.Rest your hands against a wall or a sturdy object for balance.
  • Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
  • Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

Plie Squats:
  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes.
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-Ab & Core Attach 4 Week Home Program
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