Friday, September 5, 2014

Tone & Tighten in Ten Days: Legs

Directions: Complete each exercise for ten days, twice daily.

25 Knee Tuck Extensions
  • On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
  • Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
  • You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.

20 Lunge Kicks
  • Stand with feet hip-width apart, arms by sides, elbows bent.
  • Lunge forward with left leg while swinging right arm forward and left arm back.
  • This completes one rep. Alternate sides.
30 Step Ups
  • Stand in front of a plyo box or a large step with either a barbell positioned on your upper back shoulders or dumbbells in your hands and down by your sides.
  • Place one foot completely atop the box or step.
  • Drive off that lead foot to lift your entire body up onto the box or step, driving the knee of your trail leg up to your chest.
  • Keep your initial foot atop the box or step and lower your body back to the floor.
  • Perform all repetitions on one leg before switching to the opposite leg.
15 Jump Squats
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.

60 Second Wall Sit
  • Stand in front of a wall (about 2 feet in front of it) and lean against it.
  • Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
  • Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.

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