Copyright (c) 2010 Caroline Radway
Are you ashamed to reveal your legs in a skimpy skirt or shorts? Do you reach for the sarong every summer?
Well, those days are soon to be no more! Perform this workout 3 times a week and watch in awe as your legs become sleeker and toned!
WARM UP: 5 mins progressive warm up to include dynamic stretches and joint mobility work for the full body and static stretches ONLY for muscle groups that are particularly tight (e.g. calves and hamstrings).
PERFORM THIS CIRCUIT WITH 30s REST BETWEEN EXERCISES, REPEAT THE CIRCUIT 1-3 TIMES:
Swings x 15 (If you want even more of a cardio blast for maximum fat burning you can add a set of swings in between every other exercise in the circuit. You can also have an active rest by performing a 'round the body pass' or slingshot for the 30 s rest period - this will give you abs some extra work and stop the heart rate dropping too much...)
Squats x 20 (10 each side if holding KB racked to one side, alternatively hold to your chest, by the horns).
Single Leg Deadlift x 10 each leg
Cossack Side Lunge x 10 each side
Single Leg Straight Leg Deadlift x 10 each side
KB Overhead Squat x 10 each side. Hold one kettlebell overhead as you squat - only if you have strong and stable shoulders and feel comfortable doing this. The alternative is to leave the KB out of it and hold your arms above your head in a Y shape.
Tactical Lunges x 10 each side. Pass the kettlebell under your leg at the low point of the lunge, while keeping the body tall. Step back with the leg you are holding the kettlebell in.
Side Lunges x 10 each side.
Single Leg Get Ups or Full Pistol Squats x 5 each side. If you can do full Pistols, then shoot! If you can't (or don't know what I'm on about) then try the Get Up - sit on a chair, extend one leg in front of you and stand up with one leg only, then sit back down! Start high and gradually lower the seat as you improve.
Windmill x 10 each side. This should be done without the Kettlebell until you have the movement dialled, then add a light kettlebell to the lower arm and eventually hold the kettlebell in the upper arm.
Same Side Elbow to Knee Crunch x 10 each side. Hold a light kettlebell in the arm overhead, bringing the elbow down to the knee as you lift the knee up on the same side.
Side Plank 30 s each side. To make this harder, lift the top leg so you are in a star shape....
You can repeat this circuit up to 3 times. As you improve, reduce the rest periods and increase the number of circuits.
It's not just your legs that will benefit from this workout - you will feel more energised, you'll lose bodyfat and tone up all over - developing great abs and a tighter butt too!
Are you ashamed to reveal your legs in a skimpy skirt or shorts? Do you reach for the sarong every summer?
Well, those days are soon to be no more! Perform this workout 3 times a week and watch in awe as your legs become sleeker and toned!
WARM UP: 5 mins progressive warm up to include dynamic stretches and joint mobility work for the full body and static stretches ONLY for muscle groups that are particularly tight (e.g. calves and hamstrings).
PERFORM THIS CIRCUIT WITH 30s REST BETWEEN EXERCISES, REPEAT THE CIRCUIT 1-3 TIMES:
Swings x 15 (If you want even more of a cardio blast for maximum fat burning you can add a set of swings in between every other exercise in the circuit. You can also have an active rest by performing a 'round the body pass' or slingshot for the 30 s rest period - this will give you abs some extra work and stop the heart rate dropping too much...)
Squats x 20 (10 each side if holding KB racked to one side, alternatively hold to your chest, by the horns).
Single Leg Deadlift x 10 each leg
Cossack Side Lunge x 10 each side
Single Leg Straight Leg Deadlift x 10 each side
KB Overhead Squat x 10 each side. Hold one kettlebell overhead as you squat - only if you have strong and stable shoulders and feel comfortable doing this. The alternative is to leave the KB out of it and hold your arms above your head in a Y shape.
Tactical Lunges x 10 each side. Pass the kettlebell under your leg at the low point of the lunge, while keeping the body tall. Step back with the leg you are holding the kettlebell in.
Side Lunges x 10 each side.
Single Leg Get Ups or Full Pistol Squats x 5 each side. If you can do full Pistols, then shoot! If you can't (or don't know what I'm on about) then try the Get Up - sit on a chair, extend one leg in front of you and stand up with one leg only, then sit back down! Start high and gradually lower the seat as you improve.
Windmill x 10 each side. This should be done without the Kettlebell until you have the movement dialled, then add a light kettlebell to the lower arm and eventually hold the kettlebell in the upper arm.
Same Side Elbow to Knee Crunch x 10 each side. Hold a light kettlebell in the arm overhead, bringing the elbow down to the knee as you lift the knee up on the same side.
Side Plank 30 s each side. To make this harder, lift the top leg so you are in a star shape....
You can repeat this circuit up to 3 times. As you improve, reduce the rest periods and increase the number of circuits.
It's not just your legs that will benefit from this workout - you will feel more energised, you'll lose bodyfat and tone up all over - developing great abs and a tighter butt too!
Source...