It’s Tuesday it’s time for another printable workout and today’s workout is all about getting strong, lean, sexy legs. It’s called “The Perfect 10″ since we are doing 10 reps of everything and you’ll feel like a 10 when you’re through!:)
This workout is great for a lower body strength training day or you can add some pushups, dips and back rows to make this a full body workout.
You don’t need any equipment to do this workout but if you want an extra challenge feel free to grab dumbbells for the lunges and steps ups. But don’t forget you’re doing about 100 reps:) If once through isn’t enough you can repeat the workout once or twice more. Skinny jeans, leggings and pencil skirts here we come!
You can print the workout here. Perfect 10 Lean Legs Workout
- 10 forward lunges
- 10 plie jumps
- 10 reverse lunges
- 10 squat jumps
- 10 step ups
- 10 leg lifts
- 10 single leg bridges
- 10 leg lifts
- 10 x 10 seconds wall sit (that’s 100 seconds;)
TIPS
- on lunges and step ups 10 reps means you do: 10 on the right leg then 10 on the left leg.
- this workout is pretty intense so feel free to work up to completing it and leave at least a day between leg workouts so your muscles can recover.
- to modify you can do regular plies and squats instead of jumps
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what are leg lifts ? is it possible to get a brief description on the excercise sequences ? I do them at home…
So happy to hear you do the workouts! To do a leg lift lay down on your side, with your head resting on your hand, propped up on your elbow, legs straight out to the side. Lift your top leg up and them slowly bring it back down and stop before you touch your bottom leg and repeat lifting your leg up while contracting your outer thigh and glutes. If you want to make it harder add some half inch up and down movements at the top of the exercise. Let me know if that helps! Thanks again for visiting my blog!
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What should I do if I don’t have something for the step up at home?
Thanks so much for the comment! You could use a bench or stairs. You could also do a regular lunge in place of a step up. Let me know if that helps!
Thanks!
Caitlin
Hi! Can you please explain what the single leg bridges are? And the difference between the plie jumps and the squat jumps? (I think I’m assuming correctly when I believe the plie jumps would be with your feet pointed out and the squat jumps feet pointed straight, but want to check.)
Thanks!
Hi! Thanks so much for the question. To do a sigle leg bridge..lie on your back, bend your knees and keep you feet on the floor, bring one foot up off the floor and straighten you leg. Press your weight into the heel of the foot that is on the floor and lift your lower back, hips and glutes up off the floor. Squeeze your glutes, lift up, then bring your gultes, hips and lower back back down to the floor. Complete you reps and repeat the same move with the other leg. To make it harder, instead of keeping your feet on the floor when you start you can rest your heels on a stability ball, bench or chair. The rest of the exercise is the same you’re just changing the angle of where you start. Also you are totally right about the plie jump and squat jumps! Just always make sure your knees stay don’t entend past your toes:) XO Caitlin
Hi, thanks so much for the great work outs ! I am starting out slow….
can you explain the ‘reverse lunge’ ?
You are sooo welcome! I hope you like the workouts:) So to do a reverse lunge start standing with your feet together and step you left leg back and sink down until your right thigh is parallel with the floor (you will now be in a lunge position). Pressing your weight through your right heel, step that left leg for ward and back up to a standing position. DO all the reps on the right leg then move to your left leg. You can see the reverse lunge at the beginning of this video. http://www.youtube.com/watch?v=4biPjuoORYI&list=UUD7gVswIU_Y0o8Za2dAZMHA&index=5&feature=plcp (Just disregard the back row) Enjoy the workout!!! XO Caitlin
How do you do a plié jump???
Thanks so much for the question. To do a plie jump start in plie position…feet turned out toward the corners of the room. Make sure your knees stay over your ankles as you sink down into a plie position. Once your upper legs are close to parallel to the floor jump straight up, then land back down in plie position. You can try clicking your heels together as you jump up if you want to make it harder. (it’s similar to a squat jump… just in plie position instead of squat position.) Here’s a link to a plie video if you want more info on how to do a plie position.
HI there, how long do you wait in between wall sits?
Hi! Take maybe a 5 second break but it’s best if you try to do them all in a row!
Thanks!
Caitlin
What r wall sits
To add to my question Im thinking leaning against the wall in a sitting position holding for so long
Exactly! Just sit with your back against the wall in a squat position,kness bent at 90 degress and be sure to keep your knees behind your toes. Try to hold for the full 100 seconds!
XO Caitlin
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So is it a good work out to do the upper arms and then the legs in one day. I try to do strength one day and cardio the next. If I do arms and legs is 2 full reps good. I do have a time frame of 30 to 40 minutes each morning.