WARNING: Hot Legs Approaching; Glute & Thigh Workout.The best forms of beauty
http://bestformsbeauty.blogspot.com/2014/12/warning-hot-legs-approaching-glute.html
Tomorrow is the first day of summer! Whooo.
Which also means that tomorrow I will be posting the last workout of this challenge.
Wow! It’s been a short 21 days and every workout was intense in their own way.
So since tomorrow will officially be the start to summer and the weather is actually looking good for the weekend (for once) today, I’m focusing on making those legs tight & lean.
Why Not? Maybe this weekend I can finally slip into my bikini – and for that I want nice looking legs – of course!
The Workout:
Complete the following exercises in the order written below without any rest between each set. Once completed all exercises, rest for up to 3 minutes and repeat. Complete a total of 4 rounds. If you want to grab dumbbells or barbells to add weight to the squats & lunges – be my guest!
20 Squats with Hip Abduction
20 Plie Squats with Alternating Side Kick
40 Donkey Kicks – Alternating Legs
40 Backwards Lunge with Glute Kickback – Alternating
50 Inner Thigh Raises – Right Leg
50 Inner Thigh Raises – Left Leg
Repeat 4 times
The Exercises Explained:
SQUAT WITH HIP ABDUCTION: In a standing position bend both knees pushing your hips backwards and lower your butt to be in line with your knees. Push through your leg muscles to raise your body upwards and then push through your glutes to push your hips out in front of you.*Really squeeze your glutes in order to get in a good hip abduction. It’s like air humping, but it works magic for your butt!
PLIE SQUAT WITH SIDE KICK: Begin in a wide stance with both feet pointing away from your body. Bend both knees while pushing your hips back and release back to starting position while squeezing your glutes on the way back up. Then raise one leg and kick out as high as you can to the side. Then complete another plie squat and kick on the opposite side.
DONKEY KICK: Get down on all fours, with palms on the ground under your shoulders and lift one knee slightly off the ground. While keeping your leg bent, bring your foot up towards the sky and SQUEEZE your glutes! Hard! Then lower your leg and complete a rep on the opposite side, alternating until reps are complete.
BACKWARDS LUNGE WITH GLUTE KICKBACK: Take a big step back and bend your knee into the ground as you bend your front knee to a 90 degree. Then push up off your legs into a standing position (using those leg muscles!!) and using the same leg, lift your foot off the ground keeping your leg straight and push your leg back with those glute muscles. Then complete another lunge & glute kick on opposite leg.
LYING INNER THIGH RAISE: Lay on your side with both legs straight on the ground. Using the leg which is on top, raise it into the air keeping it straight as high as you can and lower. Focus on your thighs & get those muscles working.
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