This No Nonsense lower body workout will tone your legs, butt and Thighs just in time for the holidays!
The holidays are coming, and if you are anything like me, I am running around like a chicken with its head cut off. For those vegetarians how about like a broccoli with the top cut off. I need a quick, sweat dripping, sore leg, hurt butt workout I can do one time a week. Hitting the whole lower body in one swoop. Working the large muscle groups of the lower body will help significantly with burning fat throughout the holiday season and into the new year.
The quads and butt are two of the largest muscles in the body so be ready to work hard so you can pull off that short tight cocktail dress for the New Year’s Eve Party!
I designed this workout to be timed. It took me 11:51 to complete one round. I want you to get them done, but do not sacrifice form, or squeeze value, for a faster time. To make this more challenging do two or three rounds!!!! Each exercise will be 20 reps!!
20 squats – Feet shoulder length apart, dropping your butt back as if you are sitting back into a chair. As you raise back into the starting position squeeze your butt and legs together.
20 lunges (each leg) ~ Standing with feet shoulder length apart step forward with your left leg, bending down so the right knee is pointed to the ground. Lower your center of gravity 2-3feet; remember to keep your left knee directly above your left ankle. Lower the body down then raise it up, pushing off the left leg step back to the beginning position. Repeat 20x, and then change legs.
20 Jump squats ~ With feet shoulder length apart, squat down dropping your butt, as if sitting back into a chair, as you raise your body back up, jump into the air. Repeat 20x.
20 sumo squats ~ Feet should be more than shoulder length apart, toes pointed to the outside, lower your center of gravity towards the floor. AS you raise your body back up squeeze your legs and butt together.
20 toe taps ~ Using a weight, ball, towel, or any other object, simulate tapping your toe on it 20x each toe.
20 duck hops ~ Legs should be shoulder length apart, and lower your center of gravity towards the ground. Butt should be hovering above the heels. Pulse up and down 20x, to make this more challenging try and jump off the ground while never raising your butt
20 calf raises ~ Stand with feet shoulder length apart. Raise your body in one line up towards the celling, rotating the weight on to the balls of your feet. Lower your heels back to the ground and repeat 20x.
20 Roman Dead Lifts- Feet should be shoulder length apart, pull your shoulder blades together, sticking your chest out. Arching your lower back, lower your chest until it is parallel to the ground. KEEP THE SHOULDER BLADES TOGETHER!! If you do this you will feel the strain on your butt and hamstrings after moving a short distance.
20-side lunge with leg raise ~ Stand with feet shoulder length apart, slowly lunge your body out to the right side. With the bent right leg, press off the ground and straiten it, squeezing it to the side as it is brought up, lower again repeating 20x.
20 pelvic pulse ups ~ Ly on the ground with bent knees, in a comfortable position. Lift squeezing your butt and hips together as your pelvis goes into the air, lift and squeeze as far as your body will allow and then lower your butt back to the ground.
20 one-legged pulse up (both legs) ~ Lying on the ground, with bent knees, take your left ankle and place it on your right knee, forming a triangle. Using you right leg, that is firmly planted on the ground, pulse your pelvis up into the air towards the celling. Lower your pelvis back to the ground and repeat.
20 skaters~ As a speed skater would skate side to side, you will be using your “saddle bag” area to push your body side to side. Try and remain low to the ground for more strain on your legs.
Remember when time is of the essence, working the larger muscle groups will burn more calories and fat! During the holidays, watch what you are eating, your sugar intake, and watch your stress level, these all contribute to holiday weight gain!
Stay tuned for M’s Ab workout!!!