Friday, February 3, 2012

The Sexy Gam Workout

Hey Fit Squad! Here is a beginner friendly leg workout one for at home and one for the gym.  I want to help you get those legs looking lean and sexy, so you can strut your stuff in some strappy espadrilles, or wedges this summer!  It's nothing sexier than a lady with some nice calves and toned thighs. Am I right? *wink*  Okay lets get to it! The first section will be for at home. I want you to do each exercise three times each, for 10-12 reps.  If you like you can add weights. I will post video's on how to utilize weights if you choose too.  The second section will be for the gym goers, and I will post video's for those exercises as well! Enjoy!
Save 30-65% off on name brand nutrition  all at one site delivered to your door.  Shop Now >>

At-home leg workout


  • Lunges  with dumbells (optional)
  • Side Step Lunges
  • Leg Lifts  (hip abductors)  you can place a weight on your thigh and slowly lift.
  • Inner Leg Lifts
  • Calf Raises with weights
  • Plie Squats


* To bump it up a notch, you can do jumping jacks, or mountain climbers between each exercise, I suggest doing 30-45 seconds worth*


Lunges










Side Step Lunges




Leg Lifts(hip abductors)


Inner Leg Lifts


Calf  Raises




Plie Squats








_______________________________________________________________________________






Workout for the gym (beginner friendly) 






  • Hack Squat (On smith Machine)
  • Hyper Leg Extension (with or without weight)
  • Lunge with back leg elevated
  • Leg Press (On smith Machine)
  • Calf Extensions

* Before beginning this  routine, please warm up at least 10 minutes and stretch.  Suggestion,do the elliptical for 30 minutes or the Stairmaster for 30 minutes to get really good a good burn on those legs, or better yet you can do the HIIT and Run Workout.  =)




Hack Squat







Hyper Extension (hamstrings, glutes)




Lunges with back leg on bench




Calf Extensions







2 comments: