hi I'm Amy Dixon Bowflex Fitness advisor
and this is your quick at home workout
for toned legs so Stephanie and Ryan are
going to be using dumbbells here choose
you can do this without weight as well
exercise number one is a squat we'll be
doing each exercise for one minute let's
get going guys all right so bring your
legs out a little bit wider than hip
distance apart when you're executing
this exercise be sure to drop down into
the heels when you come on up and drive
up through your hips the hinge of the
hips is important but a long spine is
also important so taking your tailbone
towards the back of the room crown of
the head towards the front of the room
as you come back up think about the
depth in this you can absolutely go as
deep as you can stand up tall just make
sure it's a pain free range of motion
when you drive up I want to see those
hips extend at the top wonderful work
you guys think about where the knees
track as well if you want your needs to
be tracking forward toes are forward
body weight should be in your heels you
guys are making this look easy ten
seconds left to go on this bilateral
squat you can go as fast or as slow as
you need to let's do one more and come
back up great job so now we're going
into a single leg squat take one foot
bring it next to the other roll your
shoulders back and just start into that
squat take the hips back and come back
up now this leg should have most of your
body weight in it if this gets too
difficult you can always go back to that
other squat that we just did now as
you're doing this if balance feels great
to you feel free to float that leg
awesome you can lift it up you can take
the toe back down notice I'm going to
try it without the dumbbells you can do
this body weight based this is all about
balance but we are hyper focused on one
leg here good job you guys think about
that range of motion when we add balance
we're also adding a lot more core
engagement so why not get it all right
we're getting
tight toned legs why not get the core 25
seconds left and then we're going to
shift right to the other leg and let's
do it now focus your body weight in that
other leg and get right after it nice
job so however you do this it's really
important that you think about range of
motion how low can you sit comfortably
what is the flexibility like in your
hips again if this is too challenging go
right back to that other squat I love
what I'm seeing try to keep that body
weight in the front leg okay that leg
right there beautiful work now we're
halfway through 30 more seconds this is
hyper focus you should be feeling this
in your legs and your glutes
everything's happening right now great
work on that balance there depending on
how you feel feel free to float that leg
you can also tap it down in between as a
little kicks and so we're on the home
stretch guys we're almost done with this
squat sequence you have eight seconds
left to go stay with it keep fighting
for me you have four seconds how about
one more rep hit it big and come back up
great job alright next series of
exercises it's a front lunge into a
reverse lunge so you step forward
decelerate into the foot you can touch
in the middle and then come back into
that reverse one so work from the front
to the back and what's so interesting
about this lunges you'll notice a lot of
the work is in the leg that's not moving
right so get down there push off as
strong as you can and when you step into
that front foot I don't want to hear it
so you're really light and how you move
from front to back now if that feels
easy and you want to go up a notch work
on maybe balancing in between so you can
lift the leg up you can make this
anything you want to make this you guys
are doing such a fantastic job and I
know you're doing this so well for me at
home as well ten seconds left and we
work on the other leg keep going guys
think about your breath I know your legs
are on fire but this is quick we're
almost done and let's start the other
side here we go plunge down
touch in the middle reach the foot back
so think about that range of motion how
far you can step the foot forward and
how far you can step that foot back here
is what you need to know you have this
exercise and one more you are so close
keep going right there how does it feel
on this side you guys doin alright
you're making it look good and what's
interesting about viewing things on one
side of the bottom the other you might
notice that you might be super strong on
one side and not on the other that's
okay notice those things pay attention
to them and really try to work those
imbalances so that you can get stronger
on that other side great news guys
fifteen seconds left think about your
form think about your breath you know
when you're close to finishing an
exercise you're going to perform it
better come on keep going mentally
you're in this five seconds take it back
and stand up top awesome job so this
exercise is called a transverse lunge
into curtsy we're going to start on this
leg step back to that back corner inside
leg is straight so come back into that
transverse lunge with me and then into a
curtsy so step back step together come
back to that corner step back together
and then step down into that curtsy this
exercise is wonderful because you're
getting some rotation in the transverse
plane so we're working out rotation it's
not just lateral take that toe back to
the diagonal come back together you guys
are here for 30 more seconds and then
we'll repeat it on the other leg almost
done how you guys feeling with those
glutes try to keep that leg that inside
leg nice and straight when you step back
press off hinging at the hips when you
come to that standing position good job
all the way down all the way up great
work guys stay after it as you move
through this lunge down together back to
the curtsy and now we're going to do it
on the other side so opposite leg go for
it boom together and then back to that
curtsy so this angle here they're coming
back towards me now you guys are making
this look great get down into that lunge
return step back stand up
breathing and center the body if it
feels like you can work a little bit
harder feel free to lift the leg in
between so you can come in balance yeah
that's it nice job 30 seconds left to go
make sure that you keep the body square
so I want that toe forward when you step
out into that lateral lunge here is it
the hips keep lengthen the spine as you
do this almost there you guys come down
and up keep working through this just 15
more seconds and you are done all right
guys all the way to the finish line do
you have one more rep left in you i know
you do get after it get as low as you
can push up show me that curtsy come
back to Center and there you have it
amazing work you guys great job at home
and that was your quick at-home workout
for toned legs hey everybody we hope you
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