lean legs, tight tush

Realized that these days in the evening, rains kept pouring. Heavily for consecutive days. I personally dislike rainy day. First of a...

Realized that these days in the evening, rains kept pouring.
Heavily for consecutive days.
I personally dislike rainy day.
First of all, it will be troublesome to have any outdoor activities.
Then, I have a very weird feeling when it started to rains.
I got worried about something, something that I myself don't even know what it is.
Plus all the thunders and lightnings make situation even worst.
Worries no more if you're one of my kind.
I tried to have some indoor exercises to distract myself from all those foolish worri-ness.
It really works.
And might get myself lean legs and tight tush.


lmaoXD
actually I just want to execute my flabby thights.

You'll just need a 15mins to have slammin lower body.
This workout created by Marcela Ceselka, personal trainer at Club H Fitness in NYC.
It targets on glutes, quads, hamstrings, hips, inner thighs and calves.
Do it 3 days a week, 2/3 sets, resting for 60 secs between each.

 STEP UP WITH LEG LIFT 


  • place your right foot on a step/bench & put your hands on your hips
  • push yourself up until your right leg is straight & your standing on the bench
  • squeeze your glute to raise your left leg as far behind you as possible without arching your back
  • reverse to return to start
  • that's 1 rep, repeat on the left leg
  • alternate sides for a total of 12-15 reps
 REVERSE LUNGE WITH FRONT KICK 


  • keeping your abs tight, step back with your right foot & lower into reverse lunge
  • squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg
  • that's 1 rep
  • do 12-15 continuous reps, then repeat on the other sides
 LATERAL LEG LIFT 


  • with your hands on your hips & your feet hip width apart, bend your knees to lower into a squat
  • pause, then stand and lift your right leg out to the side as high as you can
  • return to start 
  • that's 1 rep, repeat with the left leg
  • 12-15 reps on each side
 PLIE SQUAT JUMP 


  • stand with your legs about 2feet apart, toes turned out & hands on your hips
  • rise onto your toes, bend your knees & sit back, lowering yourself until your thighs are parallel to the floor
  • jump off the ground , bringing your feet to hip-width apart and landing softly on your toes
  • that's 1 rep
  • continue quickly jumping your legs out and in for 15-20 reps
Can't get the instructions well?
Here's the vid :)


thanks to WOMAN'S HEALTH :)

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