Tag Archives: leg workout

Friday Fun Day – Burn Up Your Fat at Home

Friday-Fun-DayI realized lately that I needed some motivation. I used to go running a lot, but would constantly injure myself. So, I stopped running all together. I workout in the comfort of my living room, doing body weight strength building exercises, yoga, etc. I love the way these exercises make me feel….ESPECIALLY when you stay on top of them and do them 5 times a week. It is amazing how great you can feel by working out at home with some light weights 5x a week for 20-30 minutes. But, we all know that life gets in the way. Between work, laundry, kids, meals, sports, family, etc…..sometimes we can lose sight of our goals. It is easy to fall out of a routine like working out. Even when you are just doing it at home. SO, this is my post to say……no more excuses. 5x a week. Summer is coming up and I know NONE of us want to feel icky in a bathing suit πŸ˜‰ SO let’s get working!!!!!

Friday Fun Day

Warm Up:

100 Jumping Jacks

2 minutes Jumping Rope

30 seconds High Knees

30 Seconds Butt Kicks

30 Seconds Sprint in Place

Get Burning:

20 Kicks Around The World (each side) – Kick forward, kick to the side, kick back – that is 1

40 Alternating Cross Over Backward Lunges – Hold Weight At Chest with Both Hands

20 Tipping Rows (each side)

tipping-row

50 Squats

20 Moving Lunges with Kettlebell or Weight Exchange between legs of Lunge

10 Supermans – Lift legs up to knees, arms and chest off the ground, hold for a 10 count – that is 1

20 Single Leg Bridges (each side)

50 Alternating Step Ups

60 Bicycle Crunches

60 Second Plank

Warm Down

100 Jumping Jacks

60 Second Butt Kicks

60 Seconds Speed Skaters

10 Burpees

CONGRATS on an awesome workout! Now you will be energized to start your weekend off on the right foot! Remember to drink lots of water!! Especially out in the west, spring is in full effect! We have to remember to hydrate as the heat picks back up! I want you all to remember that happiness is a choice. We can’t just tell ourselves to be happy…..but we can make changes in our lives that will bring happiness into our lives. πŸ™‚ Have an awesome Friday!

#ourprimallife #athomeworkouts

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Butt and Leg Burn

earnbody-766464I feel like it is time for a good butt and leg workout! It is definitely one of those days where there is too much jiggle in my behind πŸ˜‰ I know you know exactly what I mean. What is better than to get a good burn?! I am feeling a little under the weather today……so what better way to forget about my sniffles and get some good energy flowing in my body? Hope you enjoy the workout!!

Butt & Legs

Warm Up:

100 Jumping Jacks

30 seconds High Knees

30 seconds Butt Kicks

120 seconds Jumping Rope

20 Burpees

Set One:

60 Alternating Leg Forward Lunges

50 Squats

50 Alternating Step Ups

20 Calf Raises – on each leg

Set Two:

30 Kettlebell Swings

30 Static Ball Leg Curls

5 Clam Digs (25 each side) – can add band for resistance

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60 Alternating Toe Taps

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Set Three:

60 Alternating Backward Lunges

30 Single Leg Bridges – on each side

60 seconds Lateral Jumps – over either a string/line or a box

30 Backward Leg Lifts – on each side

Repeat Set 1, 2 & 3 2-3x

Cool Down:

100 Jumping Jacks

60 seconds Jogging in Place

10 Burpees

60 second Plank

Congratulations on an awesome workout! Sure to leave you feeling the burn in your legs and butt. Hope you all have a wonderful Thursday!

#ourprimallife #buttworkout #legworkout #athomeworkouts

Motivational Monday

IMG_8767Hey everyone! It has been TOO long…..I have been so busy with life that I neglected my posts. Sorry about that. But, I promise I will be consistent with these posts. I wanted to start the week off right and get a good sweat in. I am in the middle – well really beginning – of my Lent challenge. My husband and I are attempting to be STRICT paleo. Typically we live more of a primal style life. We allow ourselves dairy and live more of a life in moderation, choosing to eat healthy, real, fresh foods…limiting grains to a rare occasion. But right now we are trying to be completely PALEO for the lent season….so far it has been going so well. One thing we don’t like though is our morning coffee. *sigh* I usually put a coconut milk creamer in my coffee and my husband usually uses half ‘n half…..so it has been quite bland and not as exciting to wake up to. BUT adding some cinnamon truly makes a difference. That being said…..we have been on vacation skiing in Telluride, CO for the past week. So, I am in NEED of a good sweat this morning.

Monday Morning Sweat

100 Jumping Jacks

10 Burpees

50 Squats *last 10 jumping squats

120 Jumping Jacks

15 Burpees

60 Squats *last 10 jumping squats

SET ONE:

15-20 push ups

40 Alternating Lunges

60 Bicycle Crunches

Repeat 2-3x

SET TWO:

20-30 Tricep Dips

50 Step-Ups (alternating legs)

60 second Plank

Repeat 2-3x

SET THREE:

30-50 Alternating Bicep Curls with Weight

30 Static Ball Leg Curl

30 Static Ball Knee Tucks

Repeat 2-3x

COOL DOWN:

100 Jumping Jacks

5 Burpees

10 Squats

50 Jumping Jacks

5 Burpees

10 Squats

CONGRATS!!! You are done with an awesome workout that should leave you feeling awesome from head to toe! Remember to take a few minutes to stretch out once you are done. I promise you will feel the amazing results of this circuit workout. Hope you have an awesome start to your week!!

#fitnessathome #circuitworkouts #athomeworkouts #ourprimallife

Leg Burn Workout

Today is the day that your legs are going to burn, and oh that burn feels SO good. Normally I enjoy a workout that targets your entire body, but it is always fun to change it up and target those areas that easily could use more attention! This workout is ensured to leave your legs and rear feeling the burn. You can always make any exercise more challenging by adding hand weights while you do the exercise, and/or by adding reps, and/or by adding hops to the exercise. For example: instead of doing squats do jumping squats, or add little hops after every lunge.

A new exercises that I haven’t mentioned before:

Cross body mountain climbers: you will position yourself in a plank like position as you do with mountain climbers but you will bring your right knee up to your leg elbow, return it to starting positions, then bring your left knee up to your right elbow, rerun it to starting position and repeat.

1203-cross-mountain-climber

Enjoy this workout! Remember to drink lots of water and stretch out your legs after the workout so that you do not get too stiff! Hope you have a fabulous Thursday and you feel the BURN!!

#ourprimallife #legday #legworkouts #athomeworkouts #healthlifestyle

Leg/Butt Workout

friends-don-t-let-friends-skip-leg-day-shirt_design

I love the full body workout days and how amazing you feel all over your body. But there is something rewarding about taking a day to just focus on one area. Today I am going to focus on the lower body!!! Let’s be honest, who doesn’t want a nice butt and legs?! Β Even though we are focusing on the lower body it is still important to warm up your whole body!

Get some water and let’s get started on an awesome burn!!

Warm Up:

60 seconds – Jumping Jacks

60 seconds – High Knees

60 seconds – Butt Kicks

60 seconds – Line Hop (Put something on the ground, rope/toy/shoe, and hop over it back and forth)

60 seconds – Burpees

120 seconds – Jumping Rope

Leg Workout Routine:

*you can add weight to any of these exercises by holding bumbbells to make it more advanced

30 squats

5 reps Around the World Lunges – Each Side (left leg stays anchored while right left steps into forward lunge at 12 o’clock then back to center, right leg goes out to 3 o’clock into a side lunge then back to center, right leg goes back to 6 o’clock into a backward lunge then back to center) – this is one reps

20 Calf Raises – each side

Rest

15 Uneven Squats – each side (put one leg on a slightly higher surface than the other leg for squat – repeat on each side)

20 Backward Lunges with Forward Kick – each leg

20 Box Jumps – find a stable surface at home you can jump up onto

Rest

30 Static Ball Knee Tuck to Chest

30 Static Ball Leg Curl Heel to Butt/Hips Up

30 Side Lying Leg Lifts Β (15 top leg lifts outer thigh, 15 lower leg lifts inner thigh) – each side

Rest

30 Bridge Pelvic Lifts – last one hold and pulse 12 times at the top

Sumo Squat with 30 Toe Pulses

25 Extended Backward Leg Raises – each side

Rest

25 Step Ups – each side

60 seconds – Speed Skaters

60 seconds – Wall Sit

30 Supermans- lying on stomach lift arms, chest and legs so that your torso is the only point of contact on the ground, squeeze back and flutes – release and repeat

Don’t forget to STRETCH IT OUT however you best like to stretch your legs!!!

GREAT JOB! I hope your legs and butt are burning and feel a little like jello! Leg day is the best day!

I hope you guys enjoyed this leg day workout and have a FABULOUS Thursday!!!

#fitness #exercise #athomeworkout #legday #ourprimallife #healthylifesytle #healthyliving