Category Archives: plie

Your Best Butt Forward

Everyone should include a butt exercise in their routine and here’s why: strong glutes can enhance athletic performance, prevent injury, improve posture and result in a nice shape.
All women gain muscle differently, but all women can benefit from strengthening their butt. This is a workout that will help you put your best butt forward. Have a happy Workout Wednesday and as always, drink plenty of water and rest whenever you feel you need to.
You can download the printable pdf of this workout here.
http://ad.doubleclick.net/adi/N963.148119.BLOGGEREN/B6527721.7;dcadv=3632184;sz=180×150;lid=41000613802463511;pid=460645;usg=AFHzDLvU0_gKNE9cK5GWf6XVSPw2qvmVCg;adurl=http%253A%252F%252Fwww.kohls.com%252Fproduct%252Fprd-460645%252Ftek-gear-seamless-low-impact-sports-bra.jsp%253Fpfx%253Dpfx_shopcompare%2526cid%253Dshopping3;pubid=575791;price=%2415.98;title=Workout+essential.+Thi…;merc=Kohl%27s;imgsrc=http%3A%2F%2Fmedia.kohls.com.edgesuite.net%2Fis%2Fimage%2Fkohls%2F460645_Tickled_Pink%3Fwid%3D600%26hei%3D600%26op_sharpen%3D1;width=85;height=85http://ad.doubleclick.net/adi/N963.148119.BLOGGEREN/B6527721.7;dcadv=3632184;sz=180×150;lid=41000613802463511;pid=1402895;usg=AFHzDLvfgbka0eAMSU0j6whpSzLrgTZSfg;adurl=http%253A%252F%252Fwww.kohls.com%252Fproduct%252Fprd-1402895%252Fsunny-health-and-fitness-10-lb-neoprene-dumbbell-pair.jsp%253Fpfx%253Dpfx_shopcompare%2526cid%253Dshopping3;pubid=575791;price=%2424.98;title=Whether+you%27re+out+wal…;merc=Kohl%27s;imgsrc=http%3A%2F%2Fmedia.kohls.com.edgesuite.net%2Fis%2Fimage%2Fkohls%2F1402895%3Fwid%3D600%26hei%3D600%26op_sharpen%3D1;width=85;height=85http://ad.doubleclick.net/adi/N963.148119.BLOGGEREN/B6527721.7;dcadv=3632184;sz=180×150;lid=41000613802463511;pid=1263247;usg=AFHzDLvYfTp0BWh2JeV7kJf4Mu1FWnz2xg;adurl=http%253A%252F%252Fwww.kohls.com%252Fproduct%252Fprd-1263247%252Fnatural-fitness-eco-smart-yoga-mat.jsp%253Fpfx%253Dpfx_shopcompare%2526cid%253Dshopping3;pubid=575791;price=%2419.98;title=This+Natural+Fitness+y…;merc=Kohl%27s;imgsrc=http%3A%2F%2Fmedia.kohls.com.edgesuite.net%2Fis%2Fimage%2Fkohls%2F1263247%3Fwid%3D600%26hei%3D600%26op_sharpen%3D1;width=85;height=85
Below is a description of how to do these workout moves. For a full list you can check out my glossary here. You can also find more printable workouts by clicking here.
Jumping Jacks
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

 Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Lunge
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg. 

Squat
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Stand with feet shoulder-width apart, arms by sides, bend your knees slowly until your upper legs are parallel with the floor and raise arms straight to shoulder level in front of you. Your chest should be slightly forward and your knees should not extend past your toes. Immediately return to standing with arms by side. 

Plie Squat
With hand on your hips, stand with feet facing toward opposite walls in a wide stance. bend you knees to a 90 degree angle keeping your back straight and your entire body in a single plane. Don’t let your knees extend over your toes; if they do, make your stance wider. Straighten your legs to the starting position and repeat.
Side Lunge
Stand with feet together and hands on hips. Take one large step to the right and keeping the left leg straight bend the right leg, lowering yourself toward the ground. Stand back up and bring your right foot back to touch the left. Then repeat on the left side.

Butt Kickers
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.


Short Bridge
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Side Leg Circles
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}
Lie down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg in a circle toward the front, up, back then down. Do the required number of reps then switch to your other side.

Advertisements

15 Minute Fat Burning Circuit

Does everybody know what time is it (and it’s not Tool Time)? That’s right it’s time for another free printable workout on Workout Wednesday. Are you ready feel the burn?

This workout can be done everyday if you dare to try. Do each move for the duration of a minute. Do them quickly, maximizing the number of actions you can fit in each minute. Try to minimize the number of breaks you take between moves but be sure to take them when you need them. And as always drink water!

Download this free printable workout.

Check out my glossary of these workout terms and many more. The following list is those found just in this workout:

<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Burpees
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.

Butt Kickers
Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}
Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

High Knees
Start standing and begin jogging in place lifting your knees as high as possible.

<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Jog-in-place
Pretty self explanatory, jog… but do it in place.

<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}

Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Mountain Climbers
Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Switch back, that’s one rep.
Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}
Plie Jump
Starting from a wide stance turn your toes to face out. Bend your knees then pressing up from your toes jump straight up. As you land bend your knees again.
Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.
<!– /* Font Definitions */ @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;}
Ski Jumps
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.
Squat Jumps
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Jump straight up as high as you can landing back in a squat.
Star Jumps
Stand with feet hip-width apart. Squat down and jump up as high as you can. In midair spread your arms and legs wide. As you land in the starting position bend your knees.
Static Lunge
Begin with right leg one large step in front of the left leg. Lower your body until both knees from a 90-degree angle. Don’t touch your back knee to the ground. Lift yourself out of the lunge. Do reps then switch to left leg.
http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6627857.233758;sz=180×150;ord=timestamp?;lid=41000000028505128;pid=RJX1010;usg=AFHzDLtm_mK8WESa7_-bLGbluyoDQqZRvA;adurl=http%253A%252F%252Fwww.wayfair.com%252FRejuvenation-Fitness-Mat-Kit-REXMAT-L1364-K%257ERJX1010.html;pubid=575791;price=%2432.99;title=%22Fitness+Mat+Kit%22;merc=Wayfair;imgsrc=http%3A%2F%2Fcommon1.csnimages.com%2Flf%2F49%2Fhash%2F16039%2F4913162%2F1%2F1.jpg;width=85;height=85http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6628220.254240;sz=180×150;ord=timestamp?;lid=41000000000342669;pid=599179;usg=AFHzDLumrlVFjWIOeKQzROsCOIK8hF-tYA;adurl=http%253A%252F%252Fwww.kohls.com%252Fupgrade%252Fwebstore%252Fproduct_page.jsp%253FPRODUCT%25253C%25253Eprd_id%253D845524892602774%2526mr%253AtrackingCode%253DB2F317FB-D87E-DF11-BC8B-0019B9C043EB%2526mr%253AreferralID%253DNA;pubid=575791;price=%2414.23;title=Weider+Yoga+Mat;merc=Kohl%27s;imgsrc=http%3A%2F%2Fmedia.kohls.com.edgesuite.net%2Fis%2Fimage%2Fkohls%2F599179_Yellow%3Fwid%3D500%26hei%3D500%26op_sharpen%3D1;width=85;height=85http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6627871.1184;sz=180×150;ord=timestamp?;lid=41000000026662683;pid=5169114-21363-8.5M;usg=AFHzDLuPx-HwOZThLN7q5KrUOz6hXJvkjg;adurl=http%253A%252F%252Fwww.famousfootwear.com%252FShopping%252Fproductdetails.aspx%253Fcatalog%25255Fname%253Dweb%2526pg%253D5169114%2526p%253D21363;pubid=575791;price=%2454.99;title=Skechers+Fitness+Go+Wa…;merc=Famous+Footwear;imgsrc=http%3A%2F%2Fwww.famousfootwear.com%2Fproductimages%2FSHOES_IL21363.JPG;width=85;height=85

It’s All About the . . . Legs

Hello! It’s Workout Wednesday and guess what, I have another free printable workout for your fitness pleasure!

Did you know that leg exercises burn more calories than any other muscle groups? This is because your legs are the largest muscle group in your body, which means it takes more energy to move them.

Another workout sequence to add to the “It’s all about the…” series: legs. These moves are designed to tone and strengthen your upper and lower legs muscles. The secret to exercising your legs is slow, controlled movements. For stronger, leaner legs the goal isn’t to get your heart rate up (see It’s All About the Heart: coming soon!), the goal is to use motion to purposefully fatigue the muscle.

On three non-consecutive days each week, do this workout. All muscle groups need a 48-hr resting period between training. To make the workout more intense, hold weights in hands during lunges or attach ankle weights during any of these moves.

Download the free printable workout.

View my workout terms glossary. Exercises in this workout sequence:

Forward Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.


Leg Bridge
Lie on back with knees bent. Rest your arms on the floor at should level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.
Leg Lift
Lay down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg straight up into the air. Lower it back down without touching your bottom leg. Repeat.

Plie Jump

Starting from a wide stance turn your toes to face out. Bend your knees then pressing up from your toes jump straight up. As you land bend your knees again.


Reverse Lunge
Take a big step backward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Wall Sit
Press your back against a wall. Keep back flat against the wall slide down until knees are bent at a 90-degree angle. Hold.

http://ad.doubleclick.net/adi/N963.148119.BLOGGEREN/B6527721.7;dcadv=3632184;sz=180×150;lid=41000000028505128;pid=VAA1047;usg=AFHzDLus1lUpg5l5do3N5ldUkkSxOhzBkg;adurl=http%253A%252F%252Fwww.wayfair.com%252FValor-Athletics-Ankle-Weights-2-3-lbs-Set-EH-36-L1364-K%257EVAA1047.html;pubid=575791;price=%2418.51;title=%22Ankle+Weights+2-3+lbs…;merc=Wayfair;imgsrc=http%3A%2F%2Fcommon1.csnimages.com%2Flf%2F49%2Fhash%2F7802%2F3305622%2F1%2F1.jpg;width=85;height=85http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6767619.1266;sz=180×150;ord=timestamp?;lid=41000000027838847;pid=58000000002232410600000M009.0;usg=AFHzDLvbx0LqUyIey6g9VWf-BO2C4HVxUA;adurl=http%253A%252F%252Fwww.dsw.com%252Fshoe%252Fasics%252Bwomen%2527s%252Brush%252B33%252Brunning%252Bshoe%253FprodId%253D223241;pubid=575791;price=%2464.94;title=ASICS+Women%27s+Rush+33+…;merc=DSW.com;imgsrc=http%3A%2F%2Fs7d2.scene7.com%2Fis%2Fimage%2FDSWShoes%2F223241_060_ss_01%3F%24search%24%26wid%3D500%26hei%3D500%26fmt%3Djpg%26qlt%3D100;width=85;height=85http://ad.doubleclick.net/adi/N963.148119.BLOGGEREN/B6527721.7;dcadv=3632184;sz=180×150;lid=41000000028505128;pid=AEO1073_3472427_3472431;usg=AFHzDLs0aeJa-Y-ttoKi9nq85vmUihLQUw;adurl=http%253A%252F%252Fwww.wayfair.com%252FAeroMAT-Elite-Workout-Mat-Phthalates-Free-7460-L1364-K%257EAEO1073.html%253FPiID%25255B%25255D%253D3472427%2526PiID%25255B%25255D%253D3472431;pubid=575791;price=%2421.98;title=%22Elite+Workout+Mat+%28Ph…;merc=Wayfair;imgsrc=http%3A%2F%2Fcommon1.csnimages.com%2Flf%2F49%2Fhash%2F4417%2F1790951%2F1%2F1.jpg;width=85;height=85