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Thighs

A. Sumo Deadlift High-Pull

A. Sumo Deadlift High-Pull

A.

Stand with feet wide, toes turned out, holding a weight in each hand, resting on thighs. Squat, lowering weights toward floor to start.

B.

Stand, bending arms up and wide to sides to pull weights up toward chin.

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

A.

Stand with feet together. Sit back into a squat, trying to form a 90-degree angle with knees while keeping them together.

B.

Stand and immediately jump feet apart and lower into a wide squat. Continue alternating. 

Side Leg Series

Side Leg Series

A.

Fold rope in half and place it on floor. Lie on floor on left side parallel to rope with left forearm on floor, right palm pressing into floor in front of torso, left leg bent slightly backward and right leg extended and lifted at hip height to start.

B.

Bend right leg, bringing right knee forward to touch floor in front of rope. Return to start.

C.

Then, keeping right leg long, rotate leg inward to bring right leg forward to touch toes to floor in front of rope. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat. That's 1 set. Do 3 sets.

Plank Toe Touch

Plank Toe Touch

A.

Fold the rope in half and place it vertically on the floor. Start over center of rope on floor in plank on palms.

B.

Lift right leg up and over rope toward left leg to tap toes on floor next to left foot. Reverse motion to start. That's 1 rep. Do 8 reps. Switch sides; repeat. That's 1 set. Do 3 sets.

Jump Rope

Jump Rope

A.

Jump rope, alternating jumping legs wide and then together, for 3 minutes.

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Part 3: Curtsy Lunge Lift

Part 3: Curtsy Lunge Lift

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg behind and across right leg, bending both legs 90 degrees to start.

B.

Stand, shifting weight onto right leg as you lift left leg behind you at a diagonal. Return to starting position.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

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