Summer is almost here and we need to look our best for bikini season! These powerful moves will help you get in shape and look your best, so get your workout outfits ready and hit the gym!
Remember to add heavy weights to each exercise if possible.
4 sets of 10-12 reps:
1. Barbell hip thrust
2. Bulgarian split squat
3. Goblet squat
4. Deadlifts
5. Cable quadruped
6. Single leg hip thrust
Add Squat Tuck Jumps for 1 minute in between exercises….you will thank me later!
Boost your lower body with this intense workout!
4 sets of 10-12 reps each
1. Jump squats
2. Jump Lunges
3. Mountain Climbers
4. Lateral bench jumps
5. Burpees
6. Leg extension
7. Barbell squats
8. Leg press
9. Smith machine reverse lunge
10. Deadlifts
11. Unilateral leg extension
12. Pistol squats
13. Curtsey lunges
14. Plie squats
15. Hamstring curls
Just like guys tend to focus more on the upper body area, us ladies tend to focus more on the lower body….that means legs!
Here’s my leg workout for this week. Let those skinny jeans, dress, or tights be your motivation for it. Remember, the holidays are here and so is all the fatty food we all enjoy. Do it for the extra piece of cake, the extra plate, the drinks….well, just do it!
6 exercises, 3 sets, 20 reps each (grab some heavy dumbbells)
1. Static lunges – each leg
2. Pile squats
3. Side lunges – each leg
4. Lunge with front kick – each leg
5. Curtsey squat with side kick – each leg
6. Jump squats
7 exercises, 3 sets, 8-10 reps each (heavy weight)
1. Kettle bell swing
2. Lunges with squat (L&R lunge, 2 squats, repeal 8-10 times)
3. Leg press
4. Deadlift and clean press
5. Leg extension
6. Hamstring curls
7. Butt Kicks
Because you are just awesome……DROP AND GIVE ME 50 BURPEES!!!!
I love working out, but cycling has never been my thing. However, I might have to give it a try after reading some of the amazing benefits this exercise provides. Whether you like to cycle for fun, or to take advantage of the health benefits….just ride along and discover what this type of exercise provides to you. I bet after reading this, you would definitely try it at least once!
According to an article published by Derek Markham, cycling is one of the best all-around activities for improving our health. Keep reading….
Would you like to go for a ride? Go for it!
Reference:
Markham, Derek. (2011, October). “The top 7 health benefits of cycling”. Retrieved from: http://news.discovery.com/adventure/the-top-7-health-benefits-of-cycling.htm
It’s Leg Day! Yes, it is time to lift, build those muscles, and show off some toned and strong legs! This workout is broken down into 5-4-3-2-1 sets with two exercises in each set. Enjoy!
5 Sets, 10-12 reps
Straight bar squats
Box jumps
4 Sets, 8-10 reps
Straight bar deadlift
Lunges Left and Right leg
3 Sets, 10-12 reps
Hamstring curls
Glute kick backs
2 Sets, 12-15 reps
Single leg press
Pile squats
1 Set
50 Burpees
#thefitgirltalk
For those of you who absolutely love an intense leg workout, I am sharing one of my favorite ones from Body Tcok website. You can find more workouts on: http://www.bodyrock.tv
Take the challenge, add some heavy weights, and feel the burn!
1. Weighted Squats
2. Wide Leg Squats
3. Elevated 1 Leg Squats – Left Leg
4. Elevated 1 Leg Squats – Right Leg
5. Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)
6. Weighted Squats
7. Wide Leg Squats
8. Pulse Squats
9. In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes
10. Squat & Leg Lifts
11. Leg Press – (bend knees to chest & push feet straight up to the ceiling)
12. Lunges – Right Leg
13. Lunges – Left Leg
14. Low Squat Pulse Squats
15. Step Ups – Left
16. Step Ups – Right
17. Donkey Kicks – Left Leg – (bring the knee to the chest, then to the back of the room)
18. Donkey Kicks – Right Leg – (bring the knee to the chest, then to the back of the room)
19. Wide Leg Squats
20. Switch Lunges
21. Squat Jumps
22. Prisoner Squat Jumps
The Fit Girl Talk 