When you can’t profit to the gym or don’t once the gym broadcast. Follow this best residence leg workout to unqualified and influence your thighs and butt.
This leg workout for women includes the best leg exercises that insist you not on your own approach your inner and outer thighs, but as well as lose weight and burn fat gone the easiest HIIT exercises you can acquit yourself anywhere without bulky equipment.
For these 9 Leg Exercises you’ll need:
- box, bench or high step to perform the plyometric leg exercises
- dumbbells (5-20 lbs)
How to perform this home leg workout to burn fat and firm your thighs:
CIRCUIT 1:
1. Stand Ups:
Hold 10 lbs if you can.
Beginner: 25 reps each leg
Advanced: 50 reps each leg
2. Bench Step Ups:
Make sure to push off the heel on bench to stand, not toes. Stand up completely before stepping down.
Beginner: 10-20 reps each leg (keep one foot up at all times)
Advanced: 20 reps each leg (hold 10-20 lbs each arm)
3. Repeat both:
Beginner: 2-3x,
Advanced 3-5x
CIRCUIT 2:
1. Plyo Box Skips:
Push off heel hard to switch legs, as if doing a leg press.
Beginner 1 minute
Advanced: 2 minutes
2. Alternate Lunges:
Land on heel, push off heel not toe, keep feet hip distance apart.
Beginner: 20 reps each leg
Advanced: 20 reps each leg (hold 10-20 lbs each arm)
3. Pulsing Lunges:
Keep feet hip distance apart, step into lunge, drive back leg down and pulse back leg 1 to 3 inches off the ground entire leg exercise, drive off front heel. Advanced can hold 10-20lbs dumbbells in each hand for more challenge.
Beginner 25 each leg
Advanced 50 each leg
4. Plyo Box Cross Over:
Power up to go over, not across, this exercise is about push up before switching.
Beginner 1 min
advanced 2 min
5. Star Jumps:
Tuck and spring up throwing arms up and out, not side and up, punch up and out, bring all back when landing and repeat.
Beginner 25
Advanced 50
6. Jumping Jacks With Fist:
Keep Fist to Add Resistance.
Beginner 50 Reps
Advanced 100 Reps
7. Run High Knee:
Bring Knees Hip Height, Swing Arms With Fist!
Beginner 1 Min
Advanced 2 Min
Repeat Leg Exercises 1 to 7: Beginner 2-3x and Advanced 3-5x
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