The Best Leg Exercise in 30 Mins

Pin It

Nothing more sexy than a good pair of legs. ;) You know I am right! This leg routine is tough and the results will be all worth it. Take a big breath and lets it those weights!
This is part of my "Bikini Body 8 Week Program."

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbell, weight bar, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.


STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

• Fly Away (10-15 reps)
• Split Squats (8-10 reps)
• Single-Leg Squat (10-12 reps)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.

• Plié squat (8-10 reps)
• In-and-Out Lunge (10-12 reps)
• Single Leg Barbell Deadlift (8-10 reps)
• Ski Boot Sit (max reps)
• Single-leg Bulgarian Split Squat (10 reps)

STRENGTH CIRCUIT 3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 1 more time all Circuits with brakes in between as written.

• Dumbbell Side Lunge and Touch (20 reps)
• Negative Squat (10 reps)
• High Step-up (15-20 reps)
• Calf-raise Farmer's Walk (max reps)

 STRENGTH CIRCUIT 1
Fly Away

Stand on a low step with feet together, hands at sides, a dumbbell in each hand. Hinge forward at hips and simultaneously lift right leg straight back, squeezing glutes, as you raise extended arms in front of you until body from hands to right heel is parallel to ground. Make it easier: Keep knuckles on hips and elbows bent out to sides throughout or go without dumbbells. Hold 1 to 2 counts, then lower arms and right leg without touching right foot down on step. After finishing reps on one leg repeat on the other leg.

Note: No step preform on ground as shown in the picture above.

Split Squats

Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right.

Set your feet 2 to 3 feet apart. Stand on the ball of your back foot so your heel is raised. Your front knee should be slightly bent. Brace your core. Slowly lower your body as far as you can. Your rear knee should nearly touch the floor. Keep your torso as upright as possible and your lower back naturally arched. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same number with your right foot in front of your left.

Single-Leg Squat

Stand on a bench or box that's about knee height. Hold your arms in front of you and flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause for 1 second, then push yourself up. That's one repetition.

STRENGTH CIRCUIT 2
Plié squat

With feet in the plie position, hold a bar across your traps and shoulders, and position your elbows directly beneath the bar, keeping them below it throughout the squat. Maintaining a natural arch in your lower back and keeping your shoulders back to aid your form, squat until the hamstrings are parallel to the floor. Pause, drive back up to the erect position, and repeat. Avoid leaning forward as much as possible throughout the range of motion.

Note: Without bar you can do the same workout with free weights
Two-Dumbbell Plié Squat: By moving the weight (the dumbbells) into a higher plane, you can effectively reduce the stress on your lumbar spine, work your abs and core more intensely and involve more quadriceps than glutes muscles. In the start position hold the dumbbells palms facing each other, at shoulder height. Your elbows should be forward, slightly away from the torso to allow for greater exercise stability and control of the weights as you descend. Your feet should be set wide, toes pointing outward, in the plié position. Then squat as if you were doing a standard plié.

In-and-Out Lunge

Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs when finished with reps pull forward leg back to standing position.

Single Leg Barbell Deadlift

Grab a barbell with an overhand grip that's just beyond shoulder width, and hold it at arm's length in front of your hips. Balance on one leg and bend that knee slightly. Raise your other foot off the floor. Brace your core—try to make it stiff—and hold it that way throughout the entire movement. Without changing the bend in your knee, bend at your hips and lower your torso until it's almost parallel to the floor. Don't round your lower back. It should stay naturally arched as you lower your body. Pause, then squeeze your glutes tightly and raise your torso back to the starting position. Complete the prescribed number of repetitions with the same leg, then do the same number on your other leg.

Note: If you don't have a bar you can also do this exercise with dumbbells.
Single-Leg Dumbbell Deadlift
Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs. Balance on one leg and bend that knee slightly. Raise your other foot off the floor. Brace your core—try to make it stiff—and hold it that way throughout the entire movement. Without changing the bend in your knee, bend at your hips and lower your torso until it's almost parallel to the floor. Don't round your lower back. It should stay naturally arched as you lower your body. Pause, then squeeze your glutes tightly and raise your torso back to the starting position. Complete the prescribed number of repetitions with the same leg, then do the same number on your other leg.

Ski Boot Sit

Stand with feet hip-width apart, a dumbbell under each heel (heels rest on handles of weights) or you may use a book, or better yet for sexy girl use your heels and squeeze a folded towel between knees. Extend arms in front of you at shoulder level, palms down, and, squeezing towel throughout move, bend knees 90 degrees to lower, as if sitting down in a chair (keep lower legs still). Lift halfway so knees are still slightly bent, then lower. Repeat

Single-leg Bulgarian Split Squat

Stand with a bench about 3 feet behind you and hold a pair of dumbbells down at your sides. Place one foot on the bench so the top of the foot faces the floor. Keeping your torso upright, lower your body until the thigh of the front leg is parallel to the floor, then press yourself back up to the starting position. Repeat all reps on each leg.

STRENGTH CIRCUIT 3
Dumbbell Side Lunge and Touch

Hold a pair of dumbbells at arm's length at your sides. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for all reps, and then switch to your right leg.

Note: If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands.

Negative Squat

Stand on your left leg, facing away from a bench. Holding your arms and your right leg in the air in front of you, slowly lower your body until your butt is slightly higher than your breaking point. Sit, then stand up using both legs. That's one repetition. Do reps with your left leg, then reps with your right.

High Step-up

Stand facing a bench or step that's about knee height. Lift your left foot and place it firmly on the bench, push down with your left heel, and push your body upward until your left leg is straight and your right foot hangs off the bench. Lower yourself back down. That's one rep. Do all reps on left leg, then do the same number of reps with your right leg.

Calf-raise Farmer's Walk

Grab a pair of heavy dumbbells and rise on the balls of your feet. Walk as far as you can until your grip or calves fail.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS: