Fitness Friday: Leg Sculptor Workout

Leg Sculptor Workout

 

Happy #FitnessFriday! Today I am sharing another 15-minute Get Focused workout designed by the Nike Fitness Club trainers. Today we are doing the Leg Sculptor Workout with a total of six moves that you will repeat three times, recovering for 30 seconds in between each set.

If you have an iPhone or iPad, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

Ready for Lean Legs?  Let’s go!!

The first move in the Leg Sculptor is the Side Lunge. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your feet close together with your arms by your sides and palms facing towards you.
2)  Take a big step to the right and lunge to the side. Your right leg (the stepping leg) should be bent, while your left leg (standing leg) remains straight. Your chest should be up, and your butt is back. You should feel this in your quads and your glutes.
3)  Step back to starting position, and repeat on the left side.
4)  Repeat, switching from right to left leg for one minute.

Check out this YouTube clip to see this move performed. Note: You don’t have to move as quickly as the person in the video. Form is most important!

The second move in this workout is Squats.
1)  Stand with your feet shoulder-width apart and your arms by your sides and palms facing towards you body (holding dumbbells if you are using them).
2)  Squat down so that your thighs are parallel to the floor. Keep your weight over your heels, with your chest up and your back flat!
3)  Squeeze your glutes as you come back to standing position.
4)  Lower back into your squat and repeat for one minute.

The third move is Squat Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand in a squat position with your feel shoulder-width apart.
3)  Jump up a few inches, raising your hands to just above chest level.
4)  Land gently in the squat position and repeat for 30 seconds.
To watch a demo of Squat Jumps, click here.

The fourth move is Ski Jumps.
1)  Grab that medicine ball if you are using weights. Stand with your feet hip-width apart, arms out in front of you.
2)  Drop low in the hips, raising your right foot and bring it back behind your left leg while moving the medicine ball towards the left (standing leg). 3)  Take a wide jump to the right, landing with your right leg in the front and your left leg crossed behind (moving the medicine ball to the opposite side as your do this)
4)  Repeat, jumping back and forth from right to left for 30 seconds.
This is a demo of the Ski Jump to Crossback Lunge which is a similar exercise and will allow you to visualize a proper Ski Jump. In this video, the trainer is only focusing on one side and going into a deeper lunge than you will be doing in your Ski Jumps.

The fifth move is the Around the World Lunge. You do not need dumbbells for this exercise.
1)  Stand with your feet shoulder-width apart.
2)  Step the right foot forward into a lunge dropping your hips and driving your weight down through the front heel.
3)  Bring your right foot back to starting position, then step out to the side while keeping your left leg straight. Bend right knee and lower into a side lunge.
4) Bring your right foot back to starting position, then step behind you into a lunge (dropping the hips down again). Return to start position and repeat on the other side. Continue for one minute. Keep abs in tight the whole time!

To watch a demo of the Around the World Lunge, click here.

The sixth and final move are Split Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand with one foot in front of the other in a lunge position.
3)  Jump up as high as your can, raising your hands above your head and switch legs.
4)  Land gently in the opposite lunge position and on the other side. Repeat, switching legs for 30 seconds.
To watch a demo of Split Jumps, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

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