Long pants be gone! No more hiding those gams. summer is around the corner. Let’s get those legs toned and short-shorts ready with today’s workout.
Whether it’s your living room or the neighbourhood park, you barely need any space to do this workout.
What you’ll Need: Ripcords, Legcords, and The Human Trainer
RESISTANCE BANDS:
1) Resisted Lunge
Stand on the Ripcords with one leg and bring both handles up to shoulder height. Keeping your body upright, begin to bend your back knee as you perform a stationary lunge – 12x reps per leg
2) Resisted Squat
Stand shoulder width apart on the Ripcords with both legs over the middle of the band and bring the band up over your shoulders. Engage your core muscles and press your hips back and down as you lower into a squat – 15x reps
LEG CORDS:
3) Alternate Stepping Lunge
Stand with your feet shoulder width apart and the leg cord secured around both ankles. Take a large step forward, land softly on the heel of your front food with your knee bent. Keep the weight of your back leg on the ball of your foot and maintain your head and chest lifted throughout the movement. Return to the starting position and repeat on the other side. – 10x reps per leg
4) Standing Gluteal Abduction
Stand with your feet shoulder width apart and the leg cord secured around both ankles. Keeping both legs straight and your )weight on your left foot, raise (abduct) your right leg to the right side of the body to strengthen and tone the outer muscles of your legs. Return to the starting position and repeat on the other side. – 10x reps per leg
5) Standing Gluteal Extension
Stand with your feet shoulder width apart and the leg cord secured around both ankles. Bring your weight onto your left foot, next extend your right leg behind the body keeping it straight. Return to the starting position and repeat on the other side. = 10x reps per leg
THE HUMAN TRAINER:
6) Straight Arm Squat
Stand with your feet shoulder width apart facing the straps. Hold one handle in each arm in neutral position with both arms extended straight. Keeping the arms straight throughout the movement with your core muscles engaged, press your hips back and down as you lower into a squat. Press back up to start position keeping the arms straight and repeat – 15x reps
7) Cross Reverse Lunge
Stand facing the straps holding one handle in each hand with the palms facing in towards each other. Keeping all your weight on your left leg, lift the right leg and press it back and across behind your left leg, keeping it off the ground. Press up through your left heel and foot to return to start position and repeat – 10 reps per leg
8) 1 Leg Alternating Squat
Stand facing the straps holding one handle in each hand with the palms facing in towards each other. Keeping all your weight on your left leg, lift the right leg and extend it forward. Press your hips and buttocks back and down towards the floor and the press back up through the standing leg. Continue alternating legs. – 12 reps per leg
9)?Foot Cradle Sprinter
Stand facing away from the straps and firmly place one foot in one of the foot cradle for balance and stability. Press the suspended foot down and back into a reverse lunge keeping the front knee to 90 degrees over the ankle. Press up through the front foot to return to starting position keeping the head and chest lifted throughout the exercise. – 10 reps per leg
10) Foot Cradle Alternating Hamstring Curls
Begin sitting on the ground facing the straps, grab both of the foot cradles and lie onto your back and place both heels into the foot cradles at the same time. Extend both legs until both feet are directly under the anchor points. Press the heels down into the foot cradles and left your hips upwards. Pull the right leg in towards the body keeping the hips lifted, return to start position as you continue to alternate legs.- 20 per leg
Don’t forget to cool down and stretch!
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