Wednesday, August 6, 2014

Lean Legs Strength Training Mini Circuit

Complete the circuit 3 times for a full workout.

20 Calf Raises
  1. Stand on the edge of a step.
  2. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.
  3. Rest your hands against a wall or a sturdy object for balance.
  4. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
  5. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
35 Toe Touches
  1. Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.
  2. With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.
  3. Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.
  4. Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.
  5. Inhale as you slowly reverse the motion back to the starting position.
  6. Repeat for a complete set.
photo 2 (6)
30 High Knees
  1. In basic high knees, you need to stand still with your feet hip-width apart.
  2. Pull your right knee towards your chest and keep it there for 3 seconds.
  3. Now move it back to the original position and then repeat the step.
  4. Now do the same gesture with the left knee.
25 Jumping Jacks
  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
45 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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