Another Lean Legs - Burner!

NEED: Chair, towel, and water

Warm up: 3-5 min either on the treadmill or a series of jumping jacks, hip openers, butt kicks, and high knees. You want your internal temp up as well as not feeling to tight, especially in your legs. 

Calf Raise Pulse – Hands on back of chair, feet hip width apart, calf raise in pulses. 1 min X 3

Single Leg Squat & Extension – Hands on back of chair, feet hip width apart, squat bringing knee up to chest and then extend back as you stand. 10 on each leg X 3

Plie Squat Pulse - Hands on back of chair, heels together, toes pointed out. Raise heels and lower to squat, pulse it out. 1 min X 3


Deep Plie Squat – Hands on back of chair, feet hip width apart pointed out, rise to tippy toes, and squat as low as you can go. 10 X 3


Inside & Outside Leg Sweep – Start with foot on inside then draw leg out and up as high as comfortable. Alternate legs. 1 min X 3

Stretch: Calves, Quads, Hams, Back pick about 7-10 stretches and hold each move for 30sec. 

Rest is Needed

As important as it is to exercise and eat well... its also just as important to give yourself a break when needed. Saw this on Pinterest (from PrettyPinkPrep) and thought I would share with you.

Feel Great in 7 Days, in Time for THE Event

Each day you will be given a task to accomplish and a workout to complete. Focus on eating well and fueling your body, not your cravings and not starving yourself. As you count down the days, ADD the tasks (NOT workouts) to your daily list (so on Day 1 you will be doing all 7 tasks). 

Day 7 - Eliminate Processed Foods: I like to say if you can't grow it or collect it from something living, then its processed. Processed foods includes anything you buy from the middle aisles at the grocery store with few exceptions AND fast food. These foods have actually been shown to have addiction characteristics leaving you unsatisfied when you are done.  Your best bet is to stay in the produce aisle for good eats.
Workout:  Body Blast

Day 6 - Booze, Unnecessary calories: Did you know that one ounce of vodka has 160 calories in it?? Not only are alcoholic drinks high in calories, they also make resisting snacking very difficult and your choices poor when you do. Not to forget its dehydrating and addicting.
Workout:  Total Body Strong

Day 5 - Fiber Boost: Carbs might not be your friend, but fiber is. Fiber is proven to create satiety. Best options for fiber include flaxseed, almonds, quinoa, barley, and brown rice. Just think about adding these to your everyday meals like yogurt and salad so that you feel full longer.
Workout:  Lean Legs

Day 4 - No Luck if your Metabolism Sucks: Eating more frequently throughout the day helps boost your metabolism and help ward off binge eating. Every hour you don't eat you'll dip about 3% in metabolism. Keep your metabolism high by eating within the first hour of waking up and every 3-4 hours after that making sure your last meal or snack is no less than two hours before bed. It also helps to drink water frequently and get up every hour for a quick break.
Workout:  Total Body Tight

Day 3 - Down Hill & Bloat at Bay: Flat tummy foods that are packed with water such as cucumbers, spinach, and asparagus in addition to bananas and oranges help keep bloat away while broccoli, onions, and peppers cause gassing and bloating. If its full of water its probably safe. Workout:  Totally Core

Day 2 - Flush Away: The best way to wash your system is to simply flush everything out with water. Your body retains water when it feels you don't have enough of it. Having a glass of water every hour of downing 2-3 liters everyday will do the trick. Also a tip to not have to go to the restrooms a million times a day is to drink slowly so that water goes strait to the bloodstream rather than through the liver, where excess is excreted as waste. 
Workout:  You may be sore after the last five days. Use today to take it easy, pop in some music, and go for a nice walk or bike ride outside or at the gym. Make sure you get in at least 30 minutes of exercise though. 

EVENT DAY - Protein is your BFF!: Make your breakfast packed with protein and you're guaranteed to fill up and keep snacking to a minimum. An egg and veggie scramble with whole wheat toast is a perfect option for fiber and protein. 
Workout:  Yoga Poses

Yoga Poses

Now I am no Yogi, but I do know a good stretch when I see one. I got the photo from http://bikramyogamusings.com. Use the photo below to stretch out and  focus on positive things. Today is your big day and I want nothing but happy thoughts floating around you. Hold each pose that you can safely do for about 45 seconds each side. If you need the wall or a chair for balance, please use it. 

Lean Legs

Using a chair for each move

Squat Kick Backs - Squat keeping back flat and abs engaged with arms reached out to back of chair. Kick leg back and lift while straitening the other leg. Return to start and repeat on other leg. 1 min of Reps

Leg Swings - Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching and toes pointing out on a diagonal. Extend your right arm out to the side at shoulder height. Lift the right leg off the floor in front of you to hip height and turn it out to the side slightly while bending it. Swing your right leg back behind you. Keep your back nice and straight, zip up those abs and squeeze your buttocks as you swing the leg. Return to the start position and repeat on the other side. You should spend 30 seconds on each leg. 

Plie - Stand with your left side facing a chair and your left hand resting on it, with your toes turned out slightly and heels together and lifted a few inches off the floor. Bring your right arm out to the side at shoulder height. Bend your knees into a low plie as you press your heels together like glue. Squeeze your inner thighs as you return to standing. Keep your back straight and zip up those abs the entire time. Complete as many pies as you can in one minute. 

Tuck - Holding on to the back of the chair with your left arm, turn your body on a diagonal toward the chair. Bring your legs and feet together, lift your heels several inches off the ground and bend your knees.  Extend your right arm out to the side at shoulder height. With your inner thighs squeezing together, alternate tucking your pelvis forward and back. The higher the heels come off the floor, the trimmer the thighs.

 Hamstring - Turn the chair so that you are facing the seat. Stand with your feet and legs together and lean forward from the waist. Place your palms on the seat of the chair and lift your right leg straight behind you so it's one line from your right leg to your head. Flexing your foot, bend and straighten your right leg, pulling your heel to your rear. Keep your back strong and navel pulled toward your spine the whole time. Complete as many exercises as you can in 30 seconds on each leg.

Stretch your legs out well with calf stretch, walking on your toes and heels, single straight leg stretch, and even downward dog. 

Total Body Strong

Warm Up

Windmill Hip Hinge
Standing Gate Opener
Jumping Jacks
Arm Circles
Butt Kicks

Workout (Repeat each strength set twice and the cardio only once)

10 Squats
10 Lift – Off Lunge                                                    
20 Russian Twists
10 Rainbow squat with ball

1 min Heisman
1 min side to side/speed skate
1 min jumping jacks

10 Side to Front with weights (lighter)
10 Hip Hinge Rows with weights                           
10 Curl to Press with weights
10 Side Lunge with weights hanging and hip hinge

1 min high knees
1 min speed bag
1 min jumprope

10 Dirty Dog each leg
10 4 times Abs                                                  
10 Leg Lifts on all 4s with light weight in back of knee point toe to ceiling
15 Glute Bridge with single weight on pelvis, squeeze glutes

1 min speed skates
1 min kick back kick forward switch at 30s.
1 min mountain climbers

Cool Down

Childs Pose
Cobra
Downward Facing Dog
Leg stretch/switch
Standing Single Leg Stretch
Hang and Roll Up
Arm cross body w/calf stretch
Camel/Cat
Inhale/Exhale

Body Blast

Warm Up (30s. each)

Windmill Hip Hinge
Standing Gate Opener
Jumping Jacks
Arm Circles
Butt Kicks
March 3 with Knee
High Knees
Sholder Roll side to side
Jump Rope

Workout (time on:time rest) X3
Lateral Shuffle w/ 2 squats                                           60:15
Lunges Forward w/Overhead Press Medium Weights  10ea
Lunges Side w/Row Medium Weights                          10ea
Lunges Back w/Side Lift Medium Weights                   10ea

Wide Jog                                                                    60:15
Traveling Squat (Squat, step out, together, up)             16reps
High Knee Jog                                                            60:15
Ball Swing (kettle)                                                       15reps
Fast Feet                                                                    60:15
Ball Rotation                                                               10ea
Side Plank twist under                                                10ea
Sit Up Twist Over Hamstring Curl                              10ea
Reclining Triceps Press                                               15reps
Lying Side Leg Lift + Pulse                                        10&10ea

Cool Down                                                                     
Calf Stretch              

4 sit – ankle to knee and sit back (may need wall or chair for balance)
Center fold hands behind back
Slow rise chest lift with hands behind back
Hip Flexor
Hold Center arms crossed
8 count Roll Up