So I’m trying a new weekly circuit (found HERE)
I’ve done the first 2 days already and they felt good. My quads/glutes were a little sore after day 1 so looking at leg day (today) I’m a little intimidated because I know my legs will be screaming tomorrow (and probably the next day too!)
Leg Day Circuit:
10 x 25 squats
10 x 25 lunges (I’m doing 5 sets each side, alternating)
5 x 10 jumping jacks
5 x 10 burpees
Here goes nothing! Update to come on how I’m feeling tomorrow probably
Follow ME for similar workouts, challenges, and motivation! If you have any questions about the workout, feel free to ASK.
Leg stretch routine, as requested. If you have any workout/stretching routines or any questions in general, feel free to message me!
LUNGE WITH BACK LEG STRAIGHT:
From a standing position, take one leg forward and bend the front knee, making sure your knee does not go past the toe. Keep your back leg straight and sink into the stretch as deeply as you can
SPLIT LEG FORWARD BEND:
From a standing position, take one leg about 2 feet in front of the other, toes facing forward. Keeping a flat back and hips in line, slowly bend forward.
ONE-LEGGED HAMSTRING STRETCH:
Sitting on the ground, straighten one leg in front of you and bend the other leg so the foot is touching the opposite leg’s knee and the knee is on the ground, creating a figure 4 shape. Slowly bend forward toward the toes of your straight leg while keeping your back straight.
PIKE STRETCH:
Sitting on the ground, straighten both legs in front of you. Keeping a flat back, slowly reach towards your toes and try and bring your chest toward your knees.
PIGEON POSE:
Sitting on the ground, bend one leg and straighten the other leg behind your body. Sink into the stretch, trying to drop your hips as close to the ground as possible. (VIDEO)
SPLIT:
With one leg in front of the other, sink as far as you can comfortably go into a side split.
SPLIT ON BACK:
Lying on your back with legs extended, bring on leg up into the air. Grab the leg in the air at the calf or ankle (which is most comfortable) and draw that leg as close towards your chest as comfortable. Make sure to keep your hips in line.
STANDING SPLIT (UPWARD):
Facing a wall, take one leg up the wall as high as comfortably possible, sinking into a split.
STANDING SPLIT (DOWNWARD):
Facing away from a wall (back towards the wall), reach down and touch the ground bringing one leg up against the wall into a split position. (first part of this VIDEO)
NOTE: For strong splits, it is really important that you practice all variations of the splits, not just sinking towards the ground. So make sure you do the back split and standing splits!
Leg stretch routine, as requested. If you have any workout/stretching routines or any questions in general, feel free to message me!
QUAD STRETCH:
Standing with feet hip-width apart, bend one leg behind you, catching the ankle with the opposite hand. Keep your back straight and continue to pull your bent leg toward your lower back until you feel a stretch in the front of your thigh.
SEATED ONE-LEGGED STRETCH:
Sitting on the ground, straighten one leg in front of you and bend the other leg so the foot is touching the opposite leg’s knee and the knee is on the ground, creating a figure 4 shape. Slowly bend forward toward the toes of your straight leg while keeping your back straight. Hold and then repeat, switching your legs.
PIKE STRETCH:
Sitting on the ground, straighten both legs in front of you. Keeping a flat back, slowly reach towards your toes and try and bring your chest toward your knees.
BUTTERFLY STRETCH:
Sitting on the ground, sit with your feet touching, knees bent, and lower your knees toward the ground. Place your hands on your knees and gently push them towards the ground. For a more intense stretch, lean forward as much as you can.
STRADDLE STRETCH:
Sitting on the ground, open your legs into a v-shape as wide as possible (hold this for at least 20 seconds just warming your legs up to the stretch). Taking one arm over to the opposite leg and hold (VIDEO). Once you’ve done both side, holding the straddle, walk your hands out in front of you as far as you can (VIDEO)
STANDING HIP FLEXOR STRETCH:
From a standing position, take one leg forward and bend the front knee, making sure your knee does not go past the toe. Keep your back leg straight and sink into the stretch as deeply as you can. Repeat on the other side.
STANDING CALF STRETCH:
Stand about 2 to 3 feet away from a wall and place your hands on it. Keeping your feet in the starting position, lean towards the wall feeling a stretch in the back of your calves. You can also place one leg in front of the other, bending into the front leg to stretch each calf separately.
MOVES INDEX:
PLIE SQUAT JUMPING JACKS:
Like regular jumping jacks except when you jump out, land in a plie squat - knees and toes turned out, squatting into your inner thighs. Push through your inner thighs to jump back up.
PLIE SQUAT PULSES:
With knees and toes turned out, legs slightly wider than hip-width, squat down. Hold squat and pulse up and down.
FIRE-HYDRANTS:
Start in a table-top position on hands and knees with knees hip-width apart and hands directly under your shoulders. Keeping your core tight, draw one knee up and then open the hip to the side, away from the torso, parallel to the ground. Picture a dog lifting its leg, for lack of a better explanation.
ALTERNATING SIDE LUNGES:
Start in a standing position, legs hip-width apart. Step one leg out to the side and bend into the knee deeply (do not let the knee go over the toe). Return to standing and repeat with the other leg.
DOUBLE LEG LIFTS:
Lying on your side, lift top leg up a few inches, so there is a gap between your legs. Keeping the distance between your legs and your inner thighs tight, lift both legs off the ground. Lower and repeat.
KNEE-TOE CLAMS:
Lying on your side, bend both knees slightly. Keeping your toes/heel together, open your knees up. Then bring your knees together, letting your top foot lift off the bottom foot. Keep alternating touching your toes and then your knees.
Follow me (athinnerslice.tumblr.com) for similar workouts posted often!
*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group
WARMUP:
.5 mi jog
(20 jumping jacks, 10 tricep pushups, 15 squats) X3
WORKOUT:
sprint 60m
tricep push-ups X5 reps
sprint 60m
front squats w/ weights X5 reps (or wall-balls + 5 extra reps)
REPEAT: Adding 5 reps to each set until 25 reps total
My time: 11:42 min
POST-WORKOUT:
3 X 5 wall balls
Foam rolling/stretching
NOTE: I feel like this has been the easiest one so far, so really push yourself and make the most of it
