xqjh /hj/liwv 897&.,-9 1.3* +742 >4:7 -*&) 94 >4:7 94*8g ...you... · @livefitgirl...
TRANSCRIPT
@livefitgirl#livefitgirls
It's time to strengthen + lengthen those legs! No equipment necessary forthis lower body workout, just complete this circuit 34 times.
Long lean Legs Workout15x
15x
15x
Single Leg Dead LiftsStand with your feet shoulder width apart, andslightly shift your weight into your RIGHT leg as youextend the LEFT leg back behind you. Place yourhands on your hips, and keep your abs tight. Hinge atyour hips to lower your torso so that you have astraight line from your head to your LEFT toes. Usethe hamstring and booty on the RIGHT leg to hingeall the way back up to standing. After 15 deadlifts onthe RIGHT, pulse the leg up for 10!
Curtsy Lunge + Leg LiftsStart standing with your feet hip distance apart. Stepyour LEFT leg back behind you, crossing it diagonallybehind you into a lunge. Make sure to keep your frontknee and toes in the same line, and then press back
up using the RIGHT hamstring and booty. As youreach a standing position bring the LEFT out to the
side to engage the outer hip. Lower the left leg all theway down and back to the curtsy position to repeat.Complete 15 repetitions on the RIGHT then switch.
Plié SquatsStart with your feet slightly wider than shoulderwidth apart and your knees and toes turned out. Sityour hips straight down as if you were sliding yourback down a wall. Keep your chest lifted and abspulled in. Press through the heels to straighten thelegs, and squeeze the booty at the top.
10x
Heel LiftsAfter you finish your 15 regular plié squats hold at the bottom. Stay nice and low as you lift your RIGHT heeloff the floor to work the calves. Lower the heel and repeat 10 times with the RIGHT leg, then switch andcomplete 10 heel raises on the LEFT. Then it's time for BOTH heels to lifts! Remember to stay LOW in thatplié squat. Once you lift and lower the heels 10 times, complete 10 squat PULSES!