Legs Made for Miniskirts Workout

Hi Philosophers!

Well, my internet is back up and running and I'm back with a new workout for you today!  This is a 20 minute routine that will blast your legs and glutes so you can rock that mini this summer!  There is nothing better than sculpted legs to show off. :)  The Tabata Jump Rope segments will blast the fat covering up those beautiful muscles as well as tone your legs even more! 

Enjoy your workout and I'll be back tomorrow with another one!

Monica

Legs Made for Miniskirts Workout

Circuit #1

Set your Gymboss Interval Timer for 6 rounds of 10 and 50 second intervals.  Rest for 10 seconds and work at your max for 50 seconds.

1. Deadlift with Dumbbells

2. Marching Hip Raise

3. Crossover Lunge and Leg Raise with Dumbbell (Each side for 25 seconds)

Tabata Jump Rope

Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals.  Rest for 10 seconds and skip rope for 20 seconds.

Circuit #2

Set your timer for 6 rounds of 10 and 50 second intervals.

1. Frog Jump with Dumbbells

2. One Leg Squat-Right Leg

3. One Leg Squat-Left Leg

Tabata Jump Rope

8 rounds of 10 and 20 second intervals

The Exercises

Deadlift with Dumbbells

Stand tall with dumbbells in your hand.  Heavier is better.  I will use 10 lbs. weights.  Keep your back flat, shoulders back, core tight and pelvis tucked under.  Resist as you hinge from the hips and lower your torso, keeping your back flat.  Resist as you come back to starting position and pop your hips out just a little at the top.  This is one rep.

Marching Hip Raise

Lie on your back in a bridge position.  Your knees should be bent with your weight on your heels.  Keep your body in a straight line from knees to shoulders and contract your abs and glutes.  Staying in this position, alternating raising your knees toward your chest as if you were marching.  Each knee raise is one rep.

Dumbbell Crossover Lunge

Stand tall with a dumbbell (I will use 5-10 lbs.) in your right hand and your left hand on your hip.  Step forward with your right foot into a diagonal lunge with your right foot landing on the outside of your lift hip.  As you push back up to starting position, raise your right arm and left leg so they are as parallel to the floor as is comfortable for you.  Return to standing position.  This is one rep.

Frog Jump with Dumbbells

Stand tall with a dumbbell in each hand.  (I will use 5-10 lbs.)  Lower into a deep squat and touch your weights to the floor.  Push up through your feet and jump as high as possible.  Return to standing position.  This is one rep.

One Legged Squat

Stand on one leg and extend your other leg out in front of you.  You may hold onto a wall or something else for support if you need to.  Stick your hips and glutes back as you lower down as far as is comfortable for you.  Keep your leg extended in front of you and don't extend your knees over your toes.  Go down as far as you can, and don't worry if you can't make it to the floor.  This is a HARD move, so just remember the more you do it, the lower you will be able to go.  Now push back up to starting position.  This is one rep.

Monica's Scores

Deadlift: 24, 25

Marching Hip Raise: 46, 46

Crossover Lunge: 7/7, 9/8

Frog Jump: 21, 16

One Leg Squat-Right: 7, 8

One Leg Squat-Left: 9, 9

Wacky'n Wing'n It Workout

Hey everyone,

So I will admit I had a hard time focusing today.  I tried to write down some exercises to do for today's workout but I couldn't sit still!  Not only that, but I was definitely NOT motivated to move today.  So I decided to do something fun to spice things up.  I set my interval timer for 20 rounds of 10/20 intervals (that's only 10 minutes, folks!) and decided to make up my workout as I went along.  So I would rest for 10 seconds, hurry up and think up an exercise and then do that exercise for 20 seconds.  Then rest for 10 seconds, work for 20 seconds...you get the idea.  It was actually pretty funny because I was having a hard time coming up with another exercise right on the spot towards the end there! 

Well, here is what the workout turned into.  It was pretty fun and perked me up, so I hope you enjoy it too!

Oh, and I also did the Bodyrock.tv challenge today which was to do a handstand.  That was the first handstand I have ever done in my life!  I'm so proud! :)

Hope you enjoy the workout!
Monica

The Wacky'n Wing'n It Workout

Squat with Side Kick - 13

Start in the standing position.  Sit into a squat.  Stand back up then kick your right leg to the side.  Repeat with left leg.

Push Ups (on my knees) - 13

You don't have to do this on your knees.  For a more advanced exercise, you can remain in the plank position.  Keep your back in a straight line, core tight, hips up.  Inhale on your way down and exhale as you push up with your arms.

Core Splits (with the dip bar) - 12

Hold yourself up on the dip bar.  Contracting your abs, raise your legs up in a V position.  Lower your legs and lightly touch your toes to the floor.  Repeat.

Lateral Arm Raises (10 lb weights) - 8

Stand tall with your arms holding dumbbells at your side.  Raise your arms out to your side and then lower.

Bicycle Crunches - 30

Lie on the floor, hands behind your head and legs extended out in front of you.  Raise your torso, bringing your right elbow across your chest toward your left knee.  Simultaneously bend your left knee towards your right elbow.  Repeat on the opposite side.

Crunch with a V-Leg-Split - 10

Lie on your back with your legs extended straight up in the air.  As you sit up with your torso reach your arms in front of you and simultaneously split your legs.  Come back to starting position and repeat.

One-Legged Tricep Dip - 7

Hold yourself up on the dip bar.  If you are a beginner, you may leave both toes lightly touching the floor.  If you are intermediate, leave one foot on the floor and raise one leg.  If you are advanced bring both feet up off the floor.  Keeping your elbows close to your body, lower your body towards the floor.  Push back up and repeat.

High Knees - 45

Stand tall and use your abs to alternate lifting your knees as high as you can as fast as you can.

Burpees - 4

Stand tall.  Squat down to the ground and jump back into a plank position.  Do one push up and jump back into the squat.  From the squat, jump up reaching towards the ceiling.  Repeat.

Sleeping Crab - 5

Lie flat on your back.  Bring yourself up onto your left hand and right foot, reaching your right hand and left foot towards the ceiling.  Go back to lying flat on the floor and repeat with the opposite limbs.

Jump Lunge - 10

Start in a lunge position.  Power up through the legs and jump, landing on the opposite legs in a squat position.  Repeat as fast as possible.

Deep Squats - 10

Start in the standing position.  You may hold a dumbbell if you would like an added challenge.  Sit down into a deep squat being mindful not to let your knees go over your toes.  Push back up through your legs.  Repeat.

Bicep Curl (10 lb weights) - 11

Stand tall, shoulders back, core tight, holding two dumbbells in your hands down in front of you.  Exhale and curl the weights up towards your chest.  Inhale as you lower the weights back down to your legs.  Repeat.

Deadlift (10 lb dumbells) - 9

Stand tall with dumbbells in front of you.  Using your core and hamstrings to support your body, lower your upper body (straight back) towards the floor, letting your arms hang in front of you.  Tighten your hamstrings, the back of your legs, and rise back up to starting position.  Repeat.

Roundhouse Kicks - 17

Stand tall with your hands in fists in front of your face, as if you were going to box.  Using your core, kick your leg in front of your body and then out to the side.  Repeat with the opposite leg.

Shoulder Press (5 lb weights) - 15

Stand tall with your arms bent at 90 degrees at your side.  Straighten your arms above your head.  Repeat.

Core Splits - 9

Reverse Push Up - 9

Get underneath your dip bar and hold yourself up in a reverse plank position.  Exhale and lift your body up towards the top of the bar.  Inhale as you lower down and repeat. 

L-Sit - Hold as long as possible, rest, repeat

Burpees - 4

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