Leg/Glute Workout!

What if you could get a good workout in 8 minutes, in your own home? I found with many women, they lack TIME to workout. I took the challenge on myself, and came up with a routine you can do, even if you only have 8 minutes a day! Of course, if you have more time, do this workout two or three times.

This sequence will target your legs and glutes (which is, your butt...). You don't need anything other than your body!

Kim, one of my clients, was willing to allow me to take pictures of her demonstrating the exercises. Kim has been training with me for over 6 months. She has come a long way and is back to her pre-marriage weight! She is the mother of four adorable, fun, and great kids. I always look forward to our sessions. Thanks Kim!

So here we go! (click on the pictures to enlarge if you need to)

EIGHT MINUTE LEG WORKOUT

Set the timer for 8 minutes. Perform each exercise for 45 seconds, then switch. For maximum benefit, do NOT rest in-between exercises.


1. Squat

• Stand with feet shoulders width apart.
• Kick your hips back.
• Squat down as if you were sitting in a chair.
• Make sure your knees do not extend over your toes.
• Come back up to starting position.
• Repeat up and down.

2. Split Squat

• Start with feet shoulders width apart.
• Step forward with right leg.
  
• Make sure your knee does not extend over your toe.
• Drop rear knee and PULSE up and down for 20 seconds.
  
• Come back to starting position.
• Repeat for left side.
• Remember to PULSE in position for 20 seconds.

3. Plie Squat

• Start with feet wider than shoulders width apart.
• Point toes out.
• Squat down.
• Come back up to starting position.
• Repeat up and down.

4. Left Side Lunge

• Start with feet shoulders width apart.
• Step out wide to your left side.
• Make sure your right leg stays straight.
• Come back to starting position.

5. Right Side Lunge

• Start with feet shoulders width apart.
• Step out wide to your right side.
• Make sure your left leg stays straight.
• Come back to starting position.

6. Alternating Front Lunge

• Start with feet shoulders width apart.
• Lunge forward with your right leg.
• Drop rear knee. Do NOT let it touch the ground.
  
• Push off right foot to come back to starting position.
• Repeat with left side.
• Alternate right and left back to back for duration of exercise.

7. Bridge with leg extension

• Lay on your back with feet on the floor and knees bent.
• Lift hips off the ground.
• Create as much space between your hips and the floor as possible.
• Extend right leg as you are pushing up.
• Come back down to starting position.
• Repeat, extending left leg.
• Alternate right and left leg for duration of exercise.

8. Elevated bridge

• Find a surface off the ground (ie. stair, chair, stability ball, etc.)
• Place your feet on the surface.
• Repeat exercise #7.

That's it! You see, it wasn't so hard was it?

Play some music, do the exercises with your child or a friend, have FUN with it! If you have any questions, feel free to ask. Good luck! Let me know how you do!