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TRAINING TIPS

Sexy and Powerful Leg Toner Body Circuit Workout

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Slim, toned legs are achievable with healthy eating habits and a regular exercise routine.

With this powerful leg toner body circuit workout, you have to give your body a minimum rest of 48 hours before doing this circuit workout again.

Time to get sexy and powerful legs, now.




Leap Frog 

Image result for woman doing Frog Jumps gif

* Start in a lower squat position with feet together.

* Jump out propelling hips forward and landing softly.

* Do this 10-15 times, and if you feel up to it, try jumping in reverse.

 

Side Plank Leg Raise Image result for woman doing Side Plank Leg Raise gif

* Lie on your side and place lower forearm on the ground. Make sure your elbow is below the shoulder.

* Either stack your feet on top of each other, scissor them so both feet are on the ground, or place lower knee on the ground (to make it easier).

* Lift hips to get into the side plank position and brace core muscles.

* Keep spine and neck in a neutral position.

* From the side plank position, tighten outer thigh and glutes, raising upper leg. Hold for 2-3 seconds.

* Return leg to its initial position. This is 1 rep.

* Repeat on the other side.

* Do 15 per side.

 

Bulgarian Split SquatImage result for woman doing Bulgarian Split Squat gif

* Place 1 foot on a stable, elevated platform behind you.

* Put weight mainly on your front leg.

* Keeping torso upright, squat until front knee is about 90º or as deep as comfortable.

* Hold for 2-3 seconds.

* Squeeze glutes, raising back to the starting position. This is 1 rep.

* Repeat on the other leg.

* Do for 10 to 12 repetitions on each side.

 

Bent Over Lateral Leg Raises Image result for woman doing Bent Over Lateral Single Leg Raises

* Start on your hands and knees, hands directly under the shoulders.

* Place 1 of the legs straight out your side. Correct your balance with the other knee.

* Tense glutes, raising outstretched leg until it’s straight out to the side.

* Hold for 2-3 seconds.

* Slowly lower. This is 1 rep.

* Do 8-12 repetitions.

* Repeat with the other leg.

 

Sumo Squat JumpsImage result for woman doing sumo squat jump

* Place feet farther than hips width apart in a sumo squat stance (toes pointed out).

* Bend knees and get into a sumo squat position (as if doing a standard sumo squat). Keep back straight, hips tucked under, and knees pushed back so they are in line with the heels.

* Jump upwards as hard as you can.

* Land with bent legs to avoid back injuries. Land in a sumo squat position with feet wide and turned out, knees pushed back, and back flat.

* Do 15 to 20 times.

 

Plie Squat Calf RaiseImage result for woman doing Plie Squat Calf Raises gif

 

* Stand with feet wide enough so they point outwards at a 45-degree angle. Make sure the spine is in a straight, neutral position and weight is on your heels.

* Squeeze leg and core muscles as you lower your body downwards. Use hands for balance if needed. Lower yourself until knees are approaching a 90-degree angle.

* Tensing calf muscles, slowly raise to tiptoes. Hold for 2-3 seconds.

* Lower back down until heels touch the floor, keeping knees bent.

* Do 12 to 15 times.

 

Bench Glute RaiseImage result for woman doing Bench Glute Raise gif

* Sit in front of a bench, knees bent and feet flat on the floor.

* Lean upper back against the edge of the bench.

* Raise hips to form a straight line from knees to shoulders with the upper back resting on the bench.

* Pause then return to start.

* Do 10 to 12 times.

 

Side Lunge Shift Image result for woman doing lateral lunge gif

* Step right foot to the side, send hips back, and bend right knee to lower into a side lunge.

* Staying low, shift to the other side: left knee bent and right leg straight.

* Hold for 2-3 seconds.

* Push off the left heel to stand.

* Repeat, starting with the left foot stepping sideways.

* Start with just 1 set of 10 to 15 reps and add to the number of sets and reps over time until you complete 3 sets of 15 to 20 reps on each side.

 

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