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Sexy Legs Workout
by Chris Akard
If you're like most people, you want sexy legs. But are you willing to endure
the Sexy Leg Workout Challenge? If you have 30 minutes and are willing to sweat
and endure the burn, then read on!
Defined by most, sexy legs are lean and firm. In order to achieve this
through exercise, it is necessary to address both fat and muscle. In this sexy
leg workout, I have designed a routine that will bring fat burning and muscle
toning into the same workout. We will also use a type of training known as
plyometrics.
Please consult a physician before starting this or any exercise program.
Aerobic Fat Burning
Begin by getting your heart rate elevated. You may select any cardiovascular
exercise of your choice. Get your heart rate elevated for at least 15 minutes
before the first leg exercise. Remember, if you cannot sustain your intensity
for at least 20 minutes, you are working too hard and should back off the
intensity.
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Choose a cardiovascular exercise and
begin with 15 minutes of activity before the first set of the leg
routine. |
Leg Routines 1 & 2
1) Basic Sit and Reach Squats: Go only to a 90-degree angle as shown in the
illustration. Inhale on the down motion and exhale on the up motion. Do these
slow and controlled. Squeeze the front thighs, rear thighs and buttocks as you
complete this movement. Your heart rate will drop a little as you do these, but
working these larger muscles will keep you in the aerobic fat-burning mode.
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Squeeze the muscles. Keep your back tall.
Most of your weight should be placed on your heels. Do 10 to 50
repetitions depending on your condition. Now go to movement No. 2. |
2) Plyometric Leg Drill: Keep your legs fairly close together. Bend your
knees down to almost a 90-degree angle and explode upward as fast as you can.
That's right, you are jumping. This will bring the heart rate back up fast. Keep
your back tall and continue exploding up and down. It is very important that you
do not go past 90 degrees so you will protect your knees. Did I mention your
legs are really going to be burning at this point? These plyometric drills will
give you hard, defined legs, from your glutes all the way down to your calves
and ankles.
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Complete the plyometric leg drills for
eight to 20 repetitions, depending on your level of fitness. Keep your
spine tall and your abdominals tight. If you begin to allow your knees
to bend more than is shown in the Illustration above, it is time to
stop. |
OK, you have completed the first set. Now go right back to the cardiovascular
exercise you chose and continue the burn in those legs to continue the
fat-burning process. Stay with your cardiovascular for five to 10 minutes and go
back to your No. 2 stage leg routine. Do not complete the leg routine more than
three times in a given workout unless you want to increase the size of your
legs. This routine is awesome and it will give you some very sexy legs.
Sexy Leg Workout Sequence
Aerobic/cardiovascular, 15 minutes
Leg routine
Aerobic/cardiovascular, five to 10 minutes
Leg routine
Aerobic/cardiovascular, five to 10 minutes
Leg routine
Aerobic/cardiovascular, five to 10 minutes
This workout duration will be between 30 and 45 minutes long. Do this two to
three times per week and your legs will let you know it.
This is an advanced routine. If you're just getting started, I suggest a leg
workout from some of the past "Family Fitness" articles. The "Tone
a Soft Zone" article is a great place to start.
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