fitness, workout
It's that time of the week again .... #Workoutwednesday! My friend and fitness expert Kelly Richardson and I are bringing you a serious leg workout. Since the legs are the largest muscle group in our body it's super important to activate them on a daily basis. In addition to these weekly #Workoutwednesday workouts don't forget to head to my #30DayNUFitChallenge to get the full May program.
The Workout
The workout consist of 5 Lower-Body moves x 3 rounds
The Formula
You will complete each move for a total of 30 reps. You will start with move #1 and go down the list. After completing all 5 moves, take a quick 30 second break and get back into round 2. There are a total of 3 rounds. If you want another round, go for it and if you want less, drop back. Movement is movement no matter what level you are.
Muscle Group Focus
Lower Body
Gear
Yoga mat/towel, Pilates ball, water and timer
Level
All
TONE MOVES
Move 1
Wall Lift: Start with your back up against a wall and lower into a wall sit. Your abs should be "drilled" into the wall. Slowly rise to the balls of your feet activating your calf muscle. From here alternate the knee lifts.
Move 1
Wall Lift: Start with your back up against a wall and lower into a wall sit. Your abs should be "drilled" into the wall. Slowly rise to the balls of your feet activating your calf muscle. For here alternate the knee lifts.
Move 2
Curtsy Up: Start with your legs hip width a part. Begin to lower into a curtsy squat. As you exhale drive through the standing leg and explode up.
Move 2
Curtsy Up: Start with your legs hip width a part. Begin to lower into a curtsy squat. As you exhale drive through the standing leg and stand up.
Move 3
Star Jump: Start in a sumo position with a pilates ball in your hands. As you squat down inhale and as you exhale use your legs to spring up while catching air.
Move 3
Star Jump: Start in a sumo position with a pilates ball in your hands. As you squat down inhale and as you exhale use your legs to spring up.
Move 4
Twist and Rotate: Start in a sumo position with a pilates ball in your hands. As you squat down inhale and as you exhale use your legs to spring up and add that rotation at the top.
Move 4
Twist and Rotate: Start in a sumo position with a pilates ball in your hands. As you squat down inhale and as you exhale use your legs to spring up and add that rotation at the top keeping your feet planted on the ground.
Move 5
Clam Outer Inner Thigh: Start with the heels of your feet kissing and your hands in a pray position at your heart. As you inhale slowly lower down and use your outer thigh to abduct out and you rise use your inner thigh to adduct.
Move 5
Clam Outer Inner Thigh: Start with thes heels of your feet kissing and your hands in a pray position at your heart. As you inhale slowly lower down and use your outer thigh to abduct out and you rise use your inner thigh to adduct
Leggings: Under Armour
Crop Top: Under Armour
Photography by: Chelsea Chorpenning
Graphic Design by: Brianna Corn
