Get your gams in tip-top summer shape with this rockstar leg day workout!
With shorts season upon us – it is time to focus on toning up those legs, which have been hiding under jeans and leggings all winter long.
This Rockstar leg workout is designed to tone and shape all major muscle groups, so you get nice toned legs and a tight tush. – perfect to help you rock those shorts.
To Warmup start with 3 minutes of Windmills
For Windmills bend the hips and knees while rotating to the left. Reach down and touch the outside of the left foot with the right hand and look toward the rear. The left arm is pulled rearward to maintain a straight line with the right arm, Return to the starting position and repeat on the other side.
Pile Squats 3 Sets of 15
Start off standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out like a pretty ballerina, with both hands in the center of your body making sure that you keep your knees slightly bent and your back straight. Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.With a controlled motion return to starting position.
Side Lunges 3 sets of 12 Reps Each Leg!
Start standing with legs slightly wider than shoulder distance apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle, and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.
Jumping Squats For 1 Minute
Stand with your feet shoulder-width apart, Start by doing a regular squat, then engage your core and jump up explosively – this is fun to see how high you can shoot up! When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Fire Hydrants 3 Sets of 12 Each Leg
Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor and slowing lower back down
Donkey Kicks 3 Sets of 12
Get on all fours on the mat (hands under shoulders, knees under hips). Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching the floor; lift again. Do 3 Sets 12 reps each side
Cardio Minute – Bum Kicks For 1 Minute
Start standing tall and bring one heel off the floor towards your glutes, the opposite hand comes up towards you shoulder like running arms, then switch to the other side.
Glute Bridges 3 Sets 15 Reps
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. …Hold your bridged position for a couple of seconds before easing back down.
After completing this rock star leg day workout make sure and stretch! You legs are gonna feel this one!
Looking for some more awesome workouts? Check These Out!
- Sprint Training Workout
- 7 Card Squats Workout
- HIIT The Track Workout
- 20 Minute Jump Workout
- 10 Dynamic Stretches for Warmups