by Ronny Marie Tucker
Summer is just around the corner. Are your legs ready for shorts and bathing suits? After a couple weeks of this workout, your legs will look so fantastic, you won’t want to wear pants anymore!
This ultimate leg routine is for intermediate to advanced exercisers and not recommended for those with knee or ankle problems. Adjust sets and repetitions to suit your fitness level.
Ready, get set, step!
Running or walking up stairs is a great cardiovascular exercise that will not only burn lots of calories, but can also shape and define your legs. Find a set of stairs, go to a local sports stadium, or get on the stair climber in a gym. A stair climber has actual steps to step on. Do not confuse this machine with the stair master type.
1. Walk or run up the steps as fast as you can. Turn around and walk down. If you
are on a machine, walk up ten steps for each leg. Repeat four times.
2. Turn sideways. Walk up the steps sideways crossing one leg in front of the other
until you reach the top. Walk back down and repeat for the other side. Do each
side four times.
3. Repeat step one.
Power Jumps
Stand with feet shoulder width apart and arms straight up in the air. Lower your arms to squat and jump forward as far as you can. Jump forward five times, turn around and walk back. Repeat four times.
Side Lunges
Unlike regular lunges where you lunge to the front, these lunges are performed from left to right to really work those gluteus muscles. Start with feet shoulder width apart, keep your right foot stationary and cross the left foot behind while squatting. Return your left foot to starting position and repeat same motion bringing your right foot behind the left. Perform two sets of ten lunges – five each leg. To make more advanced, add a hop in the middle before each lunge.
Calf Raises
Stand with feet shoulder width apart and hands on your hips. Simply rise onto your toes as high as you can. Repeat for three sets of 20.
Straight-leg Dead Lifts
This exercise will really work those hamstrings. Stand on a step if possible and hold dumbbells, a medicine ball, or anything that gives a little resistance like a gallon water jug. Keep your legs straight, push your butt back, and bend over lowering the object to the ground. If you are able to stand on a step, try to lower the object past your toes in front of the step. Repeat for three sets of ten.
You have now completed the second ultimate leg routine! Thoroughly stretch your legs holding each stretch for a minimum of 30 seconds.
To maximize weight loss, follow routine with 20-60 minutes of cardiovascular exercise and adhere to a low-calorie diet. Perform this leg routine at least three days a week and you will start to see results in as little as three weeks.
Email Ronny at ronny-marie@urbanviewsweekly.com
Anna
July 25, 2010
Personally I think this is a great tool to become fit for nearly no expenses. There’s a lot of TV-shows recommending people to get all kind of strange equiment. Fantastic entry.