Fitness Log 2/11 -Lower Body

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February 11, 2016 by Virginia James

 

Leg Day Workout

…I SOOOOOOOO want those leggings!

-Click on the picture to buy your own pair!

[Leg-day Workout Source: Women’s Health Magazine ]

 

If there’s anything you DON’T want to skip… it’s leg day! The last thing you need is strong muscular arms, and a trim waist …and yet have chicken legs… am I right?

Since I am taking it a bit easy this week (since it’s my birthday week and I have lots planned), I decided to skim through magazines and blindly pick a workout -this popped up and it couldn’t be more perfect! This workout can be found in Women’s magazine and on their website (linked above). I completed 4 sets, but if you need to build yourself up to it, start off with doing 2 sets of 10 each.

Let’s do this!

Complete 2 to 4 sets of at least 10 reps:

  • Side Leg Lift: Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

  • Clamshell: Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position.

  • Hip Raise: Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That’s one rep.

  • Cross-Body Mountain Climber: Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.

 

“Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you’ve done every exercise. Do two to four total circuits, switching sides (when necessary) every other set. Increase the challenge by adding a resistance band loop around your ankles or thighs for each move.”

-Women’s Health

 

Much Love,

~Virginia

barbellgal

 

 

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