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Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

TONE IT in 10: Legs

November 3, 2016

 

It's time for a #WeekendWorkout! As the semester gets closer and closer to Thanksgiving break, it seems as though the work load in college classes has become more and more time consuming. Tests to study for, papers to write, projects to work on, you name it! Let's face it - finals week will be here before we know it. I have found myself sitting for long periods of time more so than usual the past few weeks as I study for exams and work on homework. Here are a few tips that I have found helpful to keep myself active during weeks filled with long study sessions:

 

CLICK HERE TO VIEW TONE IT IN 10: ABS!

 

1. WALK to the library or study room

People ask me if I "like how big and spread out Mizzou's campus is". My answer: YES! Walking across campus can take me up to thirty minutes at times. But, it is extra exercise that is already built in to my day. So, next time you feel like just hopping on the shuttle to get to your favorite study spot, opt to take a little walk instead.

 

2. Study WHILE you workout

That's right! Low intensity exercise like walking on an inclined treadmill or riding the stationary bike are great forms of cardio to do WHILE you study flashcards, read your textbook, or research topics for your essay. Low intensity cardio can be performed for longer durations, and is not as distracting or strenuous as a high intensity workout may be. With a tight schedule, this option allows you to kill two birds with one stone!

 

3. Take breaks and MOVE!

Sometimes, I will spend upwards of five hours on homework in one sitting. To keep myself focused and give my mind an occasional break, I like to get up, move around, and do a few quick toning exercises to keep my body energized and alert. 

 

On your next study break, try this TONE IT in 10 Leg workout. These exercises are simple and require MINIMAL equipment (only a dumbbell, if you choose to use one!) making them perfect to do right in your living room. Let's get MOVING!

 

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you. WARNING: the exercises in this workout are high intensity and may cause stress on the knees, hips, or back. Consult with a physician before proceeding if you have a history of joint pain.*

 

START - 1:00

Side Plank Leg Lifts (30 seconds on each side)

Targets: obliques, outer thighs, and glutes.

Begin in standard side plank position, with your elbow and the outside of your bottom foot touching the floor. Your body should be in a straight line from head to toe and your elbow should be directly underneath your shoulder. Lift your top leg just above your top hip and slowly lower it back down.

 

1:00 - 2:00

Sumo Squats WITH WEIGHT

Targets: glutes, quads, hamstrings, inner thighs

Stand with your feet about twice as wide as shoulder width apart with your toes pointing out. Hold weight (if you choose to use one) infant of your waist and slowly lower, engaging your abs, inner thighs, and glutes to pull yourself back up to the original position.

 

 

2:00 - 2:30

Cross Jumps

Targets: glutes, hamstrings, quads, calves, abs
Stand with your feet slightly wider than shoulder width apart. Lower in to a squat position and reach your right hand across to touch your left toe. Quickly explode in to the air and jump as high as you can. Land back down in beginning wide stance position, and repeat on the other side. 

 

 

2:30 - 3:00

Lunge Jumps
Targets: quads, glutes, hamstrings, inner thighs 
Step forward with one foot. Lower yourself down (not too far - do not touch your knee to the ground to avoid injury!) so that your front knee is in line with your front foot and your back leg is extended behind you, bent slightly. Jump in to the air and switch legs so that you land in the opposite position. Continue for 30 seconds, alternating leg positions each time you jump.

 

 

3:00 - 3:30

REST

Enjoy this part!

 

3:30 - 4:30

Side Lunges WITH ROTATION holding weight

Targets: quads, glutes, abs
Hold a weight (if you choose to use one) in the center of your torso. Begin with your feet shoulder width apart. Take one large step out to the side, angling your toes at about 45 degrees. Bend your leg and lower yourself so that your knee is in line with your foot. Keeping the weight in the center of your body, rotate your torso so that you are gazing over your bent leg, and return to the center. Straighten your bent leg and repeat, completing 30 seconds on each side.

 

 

4:30 - 5:00

Jump Squats

Targets: glutes, hamstrings, quads, calves, abs
Stand with your feet slightly wider than shoulder width apart. Lower in to a squat position, keeping your knees in line with your feet.  Quickly explode in to the air and jump as high as you can. Land back down in a normal standing position. 

 

 

REPEAT!

CLICK HERE TO VIEW TONE IT IN 10: ABS!

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