Legs Legs Legs

motivation

Curtsy Lunge  20 x 3

Forward Lunge 20x 3

Backward Lunge 20 x 3

Bridges 100

Donkey Kicks 20 x 3

Clamshells 30 x 3

Plie Squat 20 x 3

Calf raises 60

Push ups 60

Crunches 100

Heel touch crunches 50

You can always add weight or do more reps if you want to give yourself more of a challenge!

Curtsy Lunge

1109-curtsy-lunge

Total Body Workout

workout-motivation-pinterest-400x400

50 high knees

60 push ups

50 high knees

60 squats

50 high knees

60 Forward lunges each leg ( can alternate legs every 30 )

60 Backward lunges each leg ( can alternate legs every 30 )

50 high knees

100 bridges

50 high knees

60 speed skaters

60 tricep dips

50 high knees

60 calf raises

50 high knees

60 donkey kicks ( both sides, can alternate every 30 )

60 Fire Hydrants ( both sides, can alternate every 30 )

100 crunches

 

100 heel touches

Speed Skater Exercise Video, try to sit into it as much as possible to get your glutes activated

 

 

 

Heel Touches

heel touch

 

 

Upper Body Burn

Workout

 

Warm Up

 

100 jumping jacks

 

Do the following Circuit one time through

 

60 push ups

 

100 high knees

 

60 dips

 

100 high knees

 

60 sit ups

 

50 mountain climbers

 

1 minute plank

 

60 oblique crunches (each side)

 

100 mountain climbers

 

60 crunches

 

1 minute plank

 

You got this!!!!

 

Try your best to finish each exercise, you can take breaks when needed but try your hardest to get it done in your best time!

Eat Good, Be Active, Stay Healthy

Bum Bum!

images

Warm-up 

 

15-20 minutes of dancing, or jog or run outside!

 

Repeat the following Circuit 3 times

 

20 donkey kicks (each side)

20 Fire Hydrants ( each side)

20 Squat side leg raise

50 Mountain climbers

50 bridges

15 one leg bridge (each side)

50 mountain climbers

20 deadlifts

10 single leg deadlift (each side)

Tips:

You can add weight to any of the exercises.

Below are some example of the exercises.

Donkey Kicks

leg kickbacks

Fire Hydrants

fire hydrants

Squat side leg raise

1107-lateral-leg-lift

Mountain Climbers

mountain-climber-2

Bridges

bridge

One leg bridge

250x250-single_leg_bridge

Deadlift – Don’t forget to squeeze your glutes!

deadlift

One leg dead lift

single-leg-dead-lift

Total Body Circuit

Image

Warm Up 

Run around your block

Repeat the following sequence as many times in 20 minutes

5 burpees w/push up

20 russian twists (can add weight)

15 squats

20 sit ups

50 mountain climbers

Tips:

Added weight could be: water bottles, pots and pans, a rock from your backyard, you can fill a bag with heavy things around your house, be creative! You can also buy cheap weights at Ross, TJMax, and Marshalls!

Burn those Legs!

Exer

Warm Up

Run or Jog outside for 15 minutes

or

Do 100 jumping jacks, and 25 front kicks on both legs

Repeat the following exercise as many times in 20 minutes.

 

5 push ups

30 second plank

15 sit ups

5 burpees

10 dips

50 mountain climbers

20 russian twist (you can hold weight when you do these, you can use a pan, water bottle, anything you can find in your house)

 

Push Yourself and keep track of how many times you repeated in 20 minutes so you can beat that the next time you do it.

 

Eat Healthy, Be Active, Stay Healthy

Any questions on exercises or comments don’t be shy!