leg lift
Tone those killer legs

Ky Evans, Strength and Conditioning Specialist and Master Trainer at The Studio (MDR), gives you his favorite synergetic, performance-oriented workout to get your legs and butt in shape!

Here are some exercises to increase your strength, enhance your speed , build your endurance and improve your power, balance and flexibility, all done from the luxury of your own home. Why not perform as good as you look, and look as good as you perform?

Legs

Air Squats

squat 1squat 2

Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side or straight out in front. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes, but not beyond them. Come down until your thighs are below parallel to the ground, or as far down as you can get them. Make an effort to keep your knees externally rotated (don’t let them fall inward). As you lower down, raise your arms in front of you, no higher than parallel to the ground. Make sure to keep your torso upright. Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.

Now perform this exercise:

Total time: 3 minutes

  • Full Squats: 30 Seconds
  • Hold Squat: 30 Seconds

Repeat 2 more times

Split Jumps

lunge 1lunge 2

Stand with one foot forward and the other foot back with knees bent slightly. Dip your body down by bending your legs more. Place your hands behind your head. Then, immediately jump up and quickly reposition your legs, landing with your feet in opposite positions. In other words, if you started with your right foot in front, land with your left food in front. Immediately dip your body down by bending legs just short of your rear knee making contact with the floor. Keep your torso upright, and the hip of your rear leg straight. Continue jumping while alternating leg positions.

Now perform this exercise:

Total time: 3 minutes

  • Split Jump alternating one leg in front of the other: 30 seconds
  • Hold Split Jump with one foot in front of the other: 30 seconds

Repeat 2 more times

Skater Lunge

skater 1skater 2

Begin with feet shoulder-width apart and your arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind your right leg. Meanwhile, extend your right arm out to the side and swing the left arm across your hips. Hop about two feet to the left, and return to the beginning stance. Alternate this exercise with the opposite leg.

Now perform this exercise:

Total time: 3 minutes

  • Alternate Skater Lunge: 30 seconds
  • Hold: 30 seconds

Repeat two more times

Butt

Alternating Marching Legs In Bridge

marching bridge 1marching bridge 2

Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees.  Lift one knee to your chest lower the leg back to the start, and lift your other knee to your chest. Continue to alternate back and forth.

Now perform this exercise:

Total Time: 3 minutes

  • Alternate lifting knee into chest: 30 seconds
  • Hold Bridge with both feet on the ground, squeezing the glutes as hard as you can: 30 seconds

Repeat 2 more times

Single Leg Lifts – Hips Moving Up and Down

single leg bridge 1single leg bridge 2

Continue to stay face up on the floor with your knees bent and feet flat on the floor. Raise your right leg off the floor and raise your hips up and down very slowly. Raise your left leg off the floor and then begin to raise your hips up and lower them down very slowly squeezing the glutes at the highest point.

Now perform this exercise:

Total Time: 4 minutes

  • Alternate lifting your hips and lowering them down with one leg raised: 30 seconds
  • Hold hips up as high as they can go with the one leg remaining on the floor: 30 seconds
  • Repeat Opposite Leg
  • Repeat 1 more time (Total of 4 rounds)

Seated Side Kick

side kick 1side kick 2

Start seated with your right knee bent directly in front of your hip, left knee bent behind your left hip. Rotate your torso and place your hands on either side of your right knee. Brace your core as you lift your left knee and foot off the floor, keeping your chest lifted. Keep your left leg lifted and extend to kick, leg parallel to the floor. Bend your left knee back in and release it to the floor.

Now perform this exercise:

Total Time: 3 minutes

  • Side Kicks one side: 30 seconds
  • Side Kicks opposite side: 30 seconds

Repeat two more times

The workout

ExerciseTime
Air Squats30 seconds
Hold Squat30 seconds
Air Squats30 seconds
Hold Squat30 seconds
Air Squats30 seconds
Hold Squat30 seconds
Split Jumps30 seconds
Hold Split Jump Right Leg forward30 seconds
Split Jumps30 seconds
Hold Split Jump Left Leg Forward30 seconds
Split Jumps30 seconds
Hold Split Jump Right Leg Forward30 seconds
Alternate Skater Lunges30 seconds
Hold Skater Lunge Right30 seconds
Alternate Skater Lunges30 seconds
Hold Skater Lunge Left30 seconds
Alternate Skater Lunges30 seconds
Hold Skater Lunge Right30 seconds
Side Kick right30 seconds
Side Kick Left30 seconds
Side Kick Right30 seconds
Side Kick Left30 seconds
Side Kick Right30 seconds
Side Kick Left30 seconds

 

 

ExerciseTime
Alternate Leg Marching Bridge Pose30 seconds
Hold Hips Up30 seconds
Alternate Leg Marching Bridge Pose30 seconds
Hold Hips Up30 seconds
Alternate Leg Marching Bridge Pose30 seconds
Hold Hips Up30 seconds
Raise Hips up down, Right Leg in the air30 seconds
Right leg in the air – hold hips up30 seconds
Raise Hips up down, Left leg in the air30 seconds
Left leg in the air – hold hips up30 seconds
Raise Hips up down, Right Leg in the air30 seconds
Right leg in the air – hold hips up30 seconds
Raise Hips up down, Left leg in the air30 seconds
Left leg in the air – hold hips up30 seconds

 

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Comments

  1. Pingback: Tone those Killer Legs | Girl Gone Sporty | Ky Evans

  2. roberto.stoisman@beniculturali.it'

    HAI 1 FISICO TREMENDO E SEI MOLTO SCUSA SE LO DICO MOLTO BELLA,NON è ALLUSIVA E PERSONALE COME NON TANTI.
    IN FEDE.
    TANTI AUGURI CORDIALI SALUTI ED INFINITA VITA,DETTO Dà TENORE CON VOCE DI 40/80 ANNI Fà DEL BEL CANTO,MA NON MI HANNO FATTO FARE NULLA,MA POTEVANO,ECCOME SE POTEVANO;MIEI NUMERI SONO (062017194/3333140184/3347900986)

    Reply

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