7 Days To Longer and Leaner Legs by 💗Nunita Nice💗 - Musely
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7 Days To Longer and Leaner Legs

posted in Health & Fitness
04/21/2016
  • Fall season is fast approaching and there is one style that never goes out – the "looking good in your jeans" trend. Below are a set of leg exercises that we think no woman should be without. These exercises will make your legs look amazing in any outfit, any style! Do the circuit 3 times a week and you’ll see a huge difference in just 7 days.

    The Rules:

    • Complete each exercise in the circuit in order.
    • Repeat the circuit for 7 minutes.
    • Rest for 60 seconds.
    • And repeat the 7-minute circuit again.

  • 1. Box Jump15 Reps

Starting with both feet on the ground,jump up onto the ‘box’Be sure to pick something safe to jump up onto and something that isn’t too high but high enough to get results.To achieve a successful box jump the aim is to get both feet up on the step at the same time using your body

    1. Box Jump15 Reps

    Starting with both feet on the ground,jump up onto the ‘box’Be sure to pick something safe to jump up onto and something that isn’t too high but high enough to get results.To achieve a successful box jump the aim is to get both feet up on the step at the same time using your body

  • 2. Sumo Jump Squats – 20 Reps
Tip: Make sure your knees don’t bend past your toes as you squat deep and try to get as much air as your can on the jump.

    2. Sumo Jump Squats – 20 Reps

    Tip: Make sure your knees don’t bend past your toes as you squat deep and try to get as much air as your can on the jump.

  • 3.  Split Lunge Jumps – 20 Reps
Tip:
	•	Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
	•	Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
	•	Jump your feet back together to complete one
    3.  Split Lunge Jumps – 20 Reps

    Tip:

    • Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
    • Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
    • Jump your feet back together to complete one rep.
  • 4. Lateral Lunge – 20 Reps
	•

    4. Lateral Lunge – 20 Reps

  • 4. Lateral Lunge – 20 Reps

    • Start with your feet directly under your hips.Step your right foot wide to the side,coming into a lunge with your left fingers touching your right foot.Your right knee shouldn’t go beyond your right toes
    • Push into your right foot to return to standing,then lunge sideways to the left to complete one rep
  • 5. Single Leg Deadlift – 20 Reps

    5. Single Leg Deadlift – 20 Reps

    • Stand with feet shoulder width apart, keeping your head up and back straight. Lift one leg off the ground, push your butt back, and lower your arms towards your toes.
    • When you reach the end of the range of motion, use your hamstrings to pull yourself back up to standing position.
    • Push your butt back as far as you can.

  • 6. Curtsy Lunges – 15 Reps For Each Side

    6. Curtsy Lunges – 15 Reps For Each Side

    • Place your left foot on a Valslide and stand with your feet hip-width apart (A).
    • In one motion, slide your left foot back and behind your right leg as you bend both knees to lower into a lunge (B).
    • Press through your right heel to return to standing. That’s one rep.

  • 7. Squat to Side Crunch – 10 reps on each side
	•	As you return to standing from your squat, bring the right elbow to the right knee to perform a side crunch.
	•	Alternate sides with every rep

    7. Squat to Side Crunch – 10 reps on each side

    • As you return to standing from your squat, bring the right elbow to the right knee to perform a side crunch.
    • Alternate sides with every rep
  • 8. Frogger – 15 Reps
	•	Start in a plank position, jump both feet to your hands, and then jump your legs back to plank.
	•	You can modify by stepping feet to your hands one at a time and then stepping back into plank.

    8. Frogger – 15 Reps

    • Start in a plank position, jump both feet to your hands, and then jump your legs back to plank.
    • You can modify by stepping feet to your hands one at a time and then stepping back into plank.

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