*WARNING* You will be awesomely sore after this workout. Unless you have bionic legs.
This workout is mainly a resistance workout, but the warm up will involve some cardio.
YOU NEED: a set of 5- to 8-pound dumbbells, a wall, water to keep you hydrated!
WARM UP
15 Seconds each of jumping jacks, squats, and running in place, followed by 15 seconds rest. Repeat series 4 times. (This means this should take about 6 minutes...)
~Modifications: Replace jacks with side steps. Replace running in place with toe touches on a step. (Not the cheerleader kind, just touching your toe to the edge of a step and then doing the other foot.)
1. Bicep curls with wall sit - Holding one light dumbbell in each hand, lean against a wall and squat into a "chair sit" (pretend there's a chair you're sitting in...there really isn't a chair) position. While holding the sitting position, alternate curling right and left arms to shoulder. Complete 12 repetitions on each side. Stand and shake out your limbs, then repeat to complete 3 sets. (That means you did 36 lifts on each arm, so good work.)
This workout is mainly a resistance workout, but the warm up will involve some cardio.
YOU NEED: a set of 5- to 8-pound dumbbells, a wall, water to keep you hydrated!
WARM UP
15 Seconds each of jumping jacks, squats, and running in place, followed by 15 seconds rest. Repeat series 4 times. (This means this should take about 6 minutes...)
~Modifications: Replace jacks with side steps. Replace running in place with toe touches on a step. (Not the cheerleader kind, just touching your toe to the edge of a step and then doing the other foot.)
1. Bicep curls with wall sit - Holding one light dumbbell in each hand, lean against a wall and squat into a "chair sit" (pretend there's a chair you're sitting in...there really isn't a chair) position. While holding the sitting position, alternate curling right and left arms to shoulder. Complete 12 repetitions on each side. Stand and shake out your limbs, then repeat to complete 3 sets. (That means you did 36 lifts on each arm, so good work.)
2. Quad Rocks - Kneel on a mat or soft surface with your thighs perpendicular to the floor (me gusta the carpet). Hold either an 8-pound dumbbell (easy) or two 5-pound dumbbells (not as easy) in front of you with arms at shoulder height. Lean back in a slow, controlled movement until your torso (from knees to shoulders) are about 70 degrees from the ground...If you don't remember your angles so well, you don't have to lean back too far, but it should burn a little in the front thigh muscle. Using your stomach muscles, raise your body back up to a 90 degree angle. Complete 16 repetitions, rest for 15-30 seconds, then repeat to complete 3 sets.~Modifications: Forget about the weight...Your body weight will do you just fine. To make it harder, try a 15 lb. weight or plate, or a baby of the same size.
Totally using a 25 lb. plate here...oops! It was really hard!3. Plie Squats - Stand with feet a little more than shoulder width apart, with toes pointing out. Hold two 8-pound dumbbells at your belly button. Keep your shoulders back and head up. Lower your body as your knees extend over your toes. Raise back up to start position. Complete 12 repetitions, then repeat to complete 3 sets.
So, I'm clearly NOT a model and don't know what to do with my awkward face. Don't be a hater.~Modifications: Lose the weights and just perform the plie. For an extra little oomph, at top of your plie, raise onto your toes, lift the weights over your head, and slowly lower weights back to your belly button.
4. Walking Lunges - Place the 8-pound weights on your shoulders. Take a step forward with right foot and lower your body so that your thigh is parallel with the ground. Be careful not to hyperextend your knee; keep it in line with your ankle and don't let it go in front of your toes. Bring your left foot forward to meet your right and repeat with your left leg to complete 1 rep. Complete 12 repetitions (that's 12 steps for both feet) and then repeat to complete three sets.
~Modifications: Ditch the weights; once again, body weight and gravity will give you plenty of resistance. For an extra oomph, at the end of each set, perform 12 calf raises, lifting your heels from the ground and putting your weight on the balls of your feet.
5. Hip Extensions - Lie on the floor (or mat) faceup with your knees bent about 90 degrees. Keep your heels on the ground with your toes lifted and your arms at your sides. Lift the left knee so your thigh is perpendicular to your torso and raise your hips a couple of inches off the ground. Then squeeze your bootie and slowly lift your hips without arching your back until your body is straight from the shoulders to the knee. Lower your hips back down until you're about an inch from the floor (but don't let your body touch!) and perform 12 repetitions. Switch legs and do 12 repetitions on that side to finish a set. Do 3 sets. Once again, that's 36 repetitions on each leg all together.
**If you aren't sore after this workout, let me know what you've done to make your legs so strong...
~Modifications: Ditch the weights; once again, body weight and gravity will give you plenty of resistance. For an extra oomph, at the end of each set, perform 12 calf raises, lifting your heels from the ground and putting your weight on the balls of your feet.
5. Hip Extensions - Lie on the floor (or mat) faceup with your knees bent about 90 degrees. Keep your heels on the ground with your toes lifted and your arms at your sides. Lift the left knee so your thigh is perpendicular to your torso and raise your hips a couple of inches off the ground. Then squeeze your bootie and slowly lift your hips without arching your back until your body is straight from the shoulders to the knee. Lower your hips back down until you're about an inch from the floor (but don't let your body touch!) and perform 12 repetitions. Switch legs and do 12 repetitions on that side to finish a set. Do 3 sets. Once again, that's 36 repetitions on each leg all together.
**If you aren't sore after this workout, let me know what you've done to make your legs so strong...