LADIES, DO YOU NEED A LEG WORKOUT FOR HOME?
Try this LEG WORKOUT FOR HOME to tone, tighten and shape your inner thighs, butt and burn calories.
Have you been doing leg exercises that can be found in any workout found on Youtube, Instagram and social sites? You know the exercises. Squats, lunges, mountain climbers and the list of leg toning exercises goes on. Well, great. However, let me show you a leg workout for women that will help your change your workout routine for home. I guarantee if you perform these leg exercises and this workout plan as written. You’ll love this leg workout for home.
Leg workouts at home can help you get that dream booty and thinner thighs. You really don’t need bulky equipment. However, you will need a workout plan that is written by an expert, desire to change, a healthy diet and home exercise equipment.
How TO PERFORM THIS LEG WORKOUT AT HOME:
Each leg exercise has a number of repetitions for beginners and advanced fitness levels. The first number is for beginners and the second number is for the advanced level. Example: squats 25/ 50. Beginners will perform 25 squats. Advanced will perform 50 squats. Then move on to the next exercise from top to bottom. Once you reach the last exercise. You’ll repeat all the exercises again from top to bottom without rest until you’ve repeated as stated below all exercises or the time you have to workout. You’ll get best results by performing all exercises as stated. Example: repeat 2-4x / 5-6x beginners will repeat the entire circuit 2-4x and advanced 4-6x. Best if you repeat the largest number if you have time.
WHAT YOU’LL NEED FOR THIS IN HOME LEG ROUTINE:
- Set Dumbbells (Pair): 5,10,15 Lbs (Optional: 20-30 Lbs)
- Bench Or Secure Edge
- Wide fitness Band
- Slam Ball 10-15 lbs
Need booty and leg bands? click these below
MORE HOME WORKOUT SOLUTIONS:
- TURN YOUR HOME INTO A FAT BURNING MACHINE: PUNCH YOUR WAY FIT
- GET HIGH LEVEL FITNESS COACHING AND/OR CUSTOMIZED HOME WORKOUTS <<CLICK HERE
LEG TONING EXERCISES USED IN THIS LEG WORKOUT FOR HOME
SQUATS with a booty band: Place a booty and leg band around your thighs.Stand up tall, feet slightly wider than hip distance. Toes pointed slightly out so knees track with feet while squatting. Hands by side. Squat back as if sitting in chair far behind you while placing all weight on heels with force and simultaneously bring hands up, together in front of eyes . Stand back up while pushing hips forward to lock out hips and squeeze bum hard at standing position. Make sure to bring arms down to side pressing them back when standing. Repeat. Note: make sure to bring bum below knee level at lowest position of squat at bottom.
JUMP IN TO OUT SQUAT with a booty band: Place a booty and leg band around your thighs. Hold the medicine ball to chest under your chin entire time. Stand up tall with feet together. Now jump out to squat position and squat with resistance while going down and explode back up to standing position. NOTE: lean forward while squatting and make sure elbows touch knees on bottom of squat. Repeat.
SHOULDER PRESS W SLAM BALL: Place a booty and leg band around your thighs.stand up with feet hip distance and ball to chest. Press straight up overhead till locked out elbows. Beginners should use one 5lb dumbbell or medicine ball instead of a 15-20 lb slam ball. Repeat.
BALL SLAM : Place a booty and leg band around your thighs. stand up tall, hold ball over head. Bend elbows so ball goes behind head to touch neck. Straighten arms to use triceps to extend back to overhead while leaning over, squatting and slamming the ball to the ground. DON’T JUST THROW BALL STRAIGHT DOWN. USE YOUR ENTIRE BODY TO SLAM THE BALL. Leaning over will work your abs too. Repeat.
JUMPING JACKS WITH BAND AND 2LB DUMBBELLS: Place a booty and leg band around your thighs. Hold 2lb dummbells and start to perform jumping jacks with band and weights. Repeat.
HIGH PLANK with leg lift (double pump): Place a booty and leg band around your thighs. keep feet hip distance or wider to work lower abs, sink hips slightly to engage lower abs for stabilization of lower back (if you have lower back issue then keep hips slightly higher then parallel). Hands flat on floor and forearms straight in front of shoulder. Engage abs with breadth entire time. Squeeze bum and lift right leg and double pump while on top then return to ground and perform same with right leg. Repeat for time.
HIGH PLANK with jump in to out Place a booty and leg band around your thighs. keep feet together and begin to jump them out 3-5 inches and then back together like a horizontal jumping jack. Make sure hips stay low. Repeat for time.
BACK N FORTH with dbs and band: Place a booty and leg band around your thighs hold 2-2lb dumbbells Stand with feet together, bend knees and jump right to left, left to right as if going over a line or runner. Repeat and make sure to keep legs slightly bent entire time.
HERE’S YOUR AT HOME LEG WORKOUT
VIEW YOUR LEG WORKOUT VIDEO BELOW TO SEE HOW TO PERFORM ALL THE LEG EXERCISES.
PERFORM THE HOME WORKOUT BELOW AS DIRECTED.
HOME LEG WORKOUT CIRCUIT 1
- 1 Squat 20 reps / 25 reps * advanced with medicine ball 20 lb
- Jumping In to Out Squat 25 / 25 Reps * advanced with medicine ball 20 lb
- Shoulder Press Ball with ball 5-10 reps / 15-20 reps
- Slam with ball 10 reps / 20-30 reps
HOME LEG WORKOUT CIRCUIT 2
- Jumping Jack w band, 2-3 lb dbs 1 minute / 2 minutes
- High Plank w double Heel Lift 10 each side / 25 each side
- High Plank Jump Into Out with band 1 minute / 2 minutes
- Back N Forth with dbs and band 1 minute / 2 minutes
a complete FITNESS, DIETARY AND CARDIO HOME WORKOUT PLANNER to lose weight, get ultra-fit, tone and define without the gym.
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