Captain’s log: 5th July 2013
*Pauses in reverence*
Over the last decade, I’ve trained over one hundred women… And consulted with hundreds more. The one thing they have in common is their answer to the question of: “what is your primary problem area?”
That answer? “Legs.”
I live in the Caribbean: the land of perpetual but varying degrees of summer and short pants. A climate and culture which necessitate leg-baring, coupled with the fact that legs account for most of the female body mass, makes a lower-body problem a serious one indeed.
My pals at Bajan Beauty Blogger recently touched on how one could dress to accentuate this problem area. You can check out their article here.
I’m not a fashion guru, but I do know that a great pair of shorts will look even greater on a spectacular pair of legs. So… Here’s a workout that’ll get you them.
Here we go!
Day 1 is a circuit-styled workout. Please note, ‘circuit’ does not mean ‘light’ or ‘easy’… Quite the opposite actually. I need you to push as hard as humanly possible.
Squat: 20 reps
Plyometric Squat (or box jump): 10 reps
Walking Lunge: 20 reps (each leg)
Wall sit: 30 seconds
Cat Crawl: 30 seconds
Glute Bridge: 30 reps
Rest for 2 minutes, and repeat this circuit 3 times (if you’re a beginner), 5 times (if you’re at the intermediate level), or 7 times (if you’ve been exercising hard and consistently for at least 3 months).
Day 2 is an all-out interval workout. It will be short. Some people find it exhilarating, but I’m not going to lie to you… I didn’t.
Warm-up: 3 minute brisk walk… followed by a 2 minute jog.
Hill sprint (50 metres for beginners; 100 metres for intermediate trainees)
Casual walk back to start
Repeat this circuit 5 times (if you’re a beginner), or 7 times (if you’ve been exercising hard and consistently for at least 3 months).
Day 3 is a ‘touch-up’ day. Some of you may be moderately sore, so it wouldn’t make sense to throw in another all-out workout. At the same time, we want to get you in a pattern of regular movement. So, today can’t be an off-day. We’ll approach it in straight-set style instead.
Standing Side Leg raises: 3 sets: 15-20 reps each leg.
Lying Rear Leg Raise: 3 sets: 30 reps each leg.
All-fours Supermans: 3 sets: 10 reps each side.
Step-ups: 3 sets: 10-15 reps each leg
Bulgarian Split Squat: 3 sets: 10-15 reps each leg
NB: this is a 3-day workout plan. These 3 days are not meant to be executed consecutively however. On the days in between, 20-60 minutes of brisk walking (or whatever other cardiovascular activity you prefer), should be executed. Also, this schedule should be coupled with a reduction in overall calorie intake. To calculate how many calories you need, please follow this link. Need low-calorie recipes? Check out our healthy recipe and low-carb recipe forums.
6 weeks from now, feel free to share your results with our members. I honestly, cannot wait. 🙂
Yours in fitness,
–C. Narkissos Springer