Lean leg workout

Friday, April 14, 2017

Lean leg workout

Hi friends! How are ya?? How’s the week going? I can’t believe the weekend is almost here. I also can’t believe my mom heads back to Tucson tomorrow. She’s been with us this week, and also with me through the travel insanity. I’m enjoying the last couple of days with her, but can’t help but feel bummed that she’s heading back already. I wish she could stay forever haha. (Also, I’m terrified because P deciding to stop sleeping last week. Is there a sleep regression at 18 months? Will it ever go back to normal? #offtogoogle #halpme)

I’m SO PUMPED that so many of you are joining in the barre bootcamp challenge! We start on Monday (!) and it’s going to be amazing. Lots of group motivation, all-new video workouts, emails, and a full calendar for awesome results. We still have some spots left if you want to join in the fun!! Doooooo it.

For today, I have a leg workout for you!! These are some of my favorite exercises for lean, lovely legs. They’re a little different than traditional strength training exercises, and the combination also challenges those hard-to-target inner and outer thighs, along with some bonus core work.

Here’s the workout if you’d like to give it a try!

Exercises and form cues:

Reverse lunge to hip extension: Standing with your legs hip width apart, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Bring your weight into your front foot as you squeeze your glutes to lift your back leg off the floor. Lower down to repeat.

Sumo squat to side kick: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. As you rise, kick one leg out to the side, making sure to press out through your heel. Lower back down to repeat.

Low squat to lunge: For this exercise, you aren’t rising in between switching- keep your body LOW and knees bent the entire time. Torso stays upright, step back into your lunge, then keep the front knee bent as you step out to side to squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extend past the toes.

Curtsy lunge to knee raise: Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, rise, and using your obliques to help you, lift your knee up. Lower back down and back to complete another rep.

Skaters: Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, rise, and then step to repeat on the opposite side.

Single-leg bridge: Start on your back, with knees bent and feet pressing into the floor. Extend one leg, keeping both knees glued together. Press your hips up towards the ceiling, and lower down to 2 inches above the floor. Lift and lower 15 times total, before switching to the opposite side.

Calf raise: Stay in your bridge position and press into your toes, lifting your heels and hips. Lower your heels down towards the floor and inhale, then exhale to press back up.