If you’d like the first four thigh exercises go here: Leg Workout – For A Kick Butt Lower Body
5. Box Jumps (3 box jumps = 1 rep. Up to 5-6 reps, depending on your fitness level)
You will need 3 aerobic steps at different heights. You will need to adjust these to the correct height for your body height and fitness capability. Line the 3 steps up spacing them out sufficiently so that you can comfortably jump over one step and then straight over the next one and then the next one. You may need to do a couple of practice runs at this to get the spacing correct. The first step should be the highest step. Then second step should be medium height and the third should be quite low. For example: 10, 8 and 6 inches high. I recommend starting with quite low step heights until you get the distance between the steps correct and you’ve become accustomed to using this exercise.
Stand in front of the first step, with your chest out, knees soft, midsection firm. Jump up, bringing your knees up high, over the first step, land with your knees soft, then jump over the second step, landing with your knees soft then straight over again for the third step. The object of this is to keep the jumps continuous and flowing. Do not stop’n’start between each jump as this will jar your back and joints. Once you’ve jumped over the steps walk back and start again.
When you are first learning this exercise you may find it difficult to perform. However once you get the momentum going and have performed a few sessions you will find them very effective for your leg training and increasing your fitness level.
6. Fitball Hammy Curl (up to 15 reps)
Lie on your back on the floor with your legs extended straight out in front of you and your heels on the top front of your fitball. Place your arms by your sides with your palms flat on the floor. Have your hips raised off the floor so that only your upper back, shoulders, arms and head are on the floor. Now roll the ball towards your butt bending your knees so that the soles of your feet are on the fitball. Your aim is to ensure that your hips and butt don’t sag or drop – they must stay in the raised position. Hold this position for a count of two squeezing your butt and hammies. Then roll the fitball back out again. Continue to curl / roll the ball in and out until you complete your set.
How many sets the do I need to perform for the thigh exercises and leg workout routine?
The first time you perform this workout 1-2 sets of each exercise will be sufficient to get you used to using these thigh exercises. Once you’re confident then you can perform up to 4 sets of each one. Obviously I don’t recommend this workout to be performed all year round. You want to also include other body resistance exercises, along with specific floor and matt exercises in your program as well.
Throw this workout in here n there when you need something different to help spice things up.
If there’s a exercise that you want to use more often then you can incorporate it into your own current program. The Wide stance jumping squats and the box jumps should be kept for “now and then” only as they are hard yakka and you don’t want to play havoc on your joints. Folk who are more advanced with their training can include them more often (that’s if they don’t have any issues with their knees).
Other stuff…
Let me warn you that you will feel stiff and sore so please ensure that you get plenty of sleep, stick with your eating plan to support the repair and development of your leg muscles during this kick butt exercise for thighs regime`.
ALWAYS, warm up before your workout. A cool down is essential – at least 10 minutes of gentle cardio then straight onto your stretches. After this particular workout pay special attention to stretching your hammies, glutes and quads.
© Mandy Gibbons
Virtual Fitness Trainer
IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.
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