Sexy Legs and Lower Body Interval Workout

I have yet another GREAT program ready to go for tonight’s BootCamp “Bombshells” at Tantrum Fitness!  This lower body interval workout is designed to use body-weight exercises to get the heart rate up, burn calories and boost metabolism.

Here’s what we have in store for tonight:

Static Squat In and Out Jump

Stand with feet hip-width apart, hands behind head and back straight.  Lower into squat position.  Keeping knees bent and staying low, jump and spread your legs so that you land in a wide squat position.  Jump back to start.  Continue alternating as quickly as possible for 45 seconds.

Mountain Climber

Assume a push-up position with your arms straight and body in a straight line.  Drive your right knee up toward your chest, then return to start position and repeat with left knee.  Alternate knees as quickly as possible for 45 seconds.

Lunge Jump

Stand with feet together, elbows bent at 90 degree angles by your sides.  Lunge forward with your right foot.  Jump straight up as you thrust your arms forward, elbows still bent.  Switch legs in mid-air, like a scissor, and land in a lunge with your left leg forward, arms at your sides.  Continue alternating legs for 45 seconds.

Squat Thrust

Stand with feet hip-width apart, arms at your sides. Bend your knees, put your hands on the floor, and extend both feet back so you’re in push-up position.  Keep your back straight and core braced.  Jump your feet back into your hands, then stand.  Repeat for 45 seconds.

…. On The Stability Ball …

Prone Jackknife

Start in push-up position, hands flat on the floor, shoulder-width apart and shins on the stability ball.  Pull your knees toward your chest, keeping your back straight and core engaged, until only your toes are on the ball.  Straighten your legs to roll the ball back to start.  Do 10 reps.

Back Extension Rear Leg Raise

Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders. Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible.  Lower leg and return to starting position.  Repeat with left leg.  Continue to alternate.  Do 15 reps.

Stability Ball Leg Curl

Lie on the floor with your calves on the stability ball, arms to the sides, palms facing up.   Squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your feet.  Bend your knees to roll the ball toward you, then straighten them to roll it back.  Lower to start position.  Do 10 reps.

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor. Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride). Return to center.  Do 15 reps.

Nose to Knee Crunch

Get in plank position with your hands shoulder-width apart on a stability ball. Draw your right knee toward your chest. Hold for 1 second, then return to plank position.  Do 15 reps.

… Standard Exercises …

The Matrix

Using a 5-pound medicine ball, kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs. Slowly lean back as far as possible, keeping your knees planted. Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. Do 15 reps.

Single Leg Romanian Dead Lift

Stand with feet hip-width apart, right foot raised about 1 inch off of floor, right arm extended in front of you.  Bending forward from your hips, raise your right leg behind you, keeping your back flat and right leg straight until your body forms a T and your right arm hangs down from your shoulder.  Return to start.  Repeat on left. Do 10 reps each side.

Single Leg Lunges

Stand with feet hip-width apart, then step right leg out about 2-3 feet in front of you.  Slowly lower into a lunge, keeping your right knee over your toes.  Drive through your right heel to straighten back to start.  Repeat on left. Do 10 reps each side.

Dirty Dog

Begin on all fours with your hands directly below your shoulders and your knees directly under your hips. Pull your belly button into your spine and stabilize your core. Keeping your knee bent, raise your right leg out to the side as high as you comfortably can without rotating your hips. Hold the position for a count of two and then slowly lower your leg back down. Perform 10 repetitions and then switch legs. Complete three sets of the exercise on each leg.

Looking forward to another great workout tonight!  And remember, if you need to lose weight to trim down any area of your body, strength training alone will not help you achieve this goal. You should make dietary changes and keep up with a schedule of regular aerobic activity!


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