Wednesday, October 3, 2012

It's All About the . . . Legs

Hello! It's Workout Wednesday and guess what, I have another free printable workout for your fitness pleasure!

Did you know that leg exercises burn more calories than any other muscle groups? This is because your legs are the largest muscle group in your body, which means it takes more energy to move them.

Another workout sequence to add to the "It's all about the..." series: legs. These moves are designed to tone and strengthen your upper and lower legs muscles. The secret to exercising your legs is slow, controlled movements. For stronger, leaner legs the goal isn't to get your heart rate up (see It's All About the Heart: coming soon!), the goal is to use motion to purposefully fatigue the muscle.


On three non-consecutive days each week, do this workout. All muscle groups need a 48-hr resting period between training. To make the workout more intense, hold weights in hands during lunges or attach ankle weights during any of these moves.



Download the free printable workout.

View my workout terms glossary. Exercises in this workout sequence:

Forward Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.


Leg Bridge
Lie on back with knees bent. Rest your arms on the floor at should level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.

Leg Lift
Lay down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg straight up into the air. Lower it back down without touching your bottom leg. Repeat.

Plie Jump
Starting from a wide stance turn your toes to face out. Bend your knees then pressing up from your toes jump straight up. As you land bend your knees again.

Reverse Lunge
Take a big step backward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Wall Sit
Press your back against a wall. Keep back flat against the wall slide down until knees are bent at a 90-degree angle. Hold.