Leg Workout For Women At Home
Hey everyone this is Jenn Aguirre and I am with a Leg Workout Today. So basically I’ve been asking people for feedback. What they want to see and they’ve been asking me for leg workouts. So what i did was put together a little cheat sheet. ‘Cause I always tell you guys to get your cheat sheets. One two three exercises in the first rotation. One two three exercises in the second. Just basic things, so you don’t need anything but a tube and maybe a bench or a sidewalk or something, way higher than a sidewalk. But basically the first three exercises, one is going to be like a weight shift, lateral lunge combined with a smurf jack.
So basically this is what you’re doing. You’re staying down the whole entire time. So, you’re going to be nice and wide. You’re going to be down here like this, you’re going to shift from one side to the next side, center, smurf jack in. Side side, smurf jack in. Side, side, now! if you don’t have the range of motion to go all the way down that low. Thats good, I mean, not, not that thats good, you can still do it. Stay down low here, you go side, you go in you go out. You don’t have to go that low. But the lower you go the more your quads are going to be on fire, glutes are going to be on fire and I know thats what a lot of people ask me for.
So, soon as you’re done doing lets just say twenty or thrity of those then you’re going to go over to, basically what you have to do is, its like you’re doing a frog jump on to the bench so this is what makes it a little bit harder than just doing a bench jump. So I want you to put your hands here, when you take your arms out of the equation, your legs gotta do all the work. And you’re going to start down here. So I want you to land in the frog and land in the frog. Now if you need to you can go ahead and take your arms out because it will help give you a little bit of momentum. Practice it with the arms and then eventually take your arms out of the equation so your legs and your glutes do all the work again. Then, more quads and glutes ‘cause I know everyone likes the heiny. Now, go and grab your tube, wrap it around your foot on the arch its very very important when you’re doing tube walking that you don’t turn your toes out because you will slap yourself in the butt. So I”m going to cross my tube and pull it up to my waist.
Sit down here keep my toes facing forward. and open close open close. Ok so here the main focus here you lift up and open so you use this right glute right here and then you don’t drag in. Were not doing a Michael Jackson video. Were controlling. Open, glutes close. open, slightly close. Now, do not turn out again like I said ‘cause then you’ll be like that. You want to keep constant tension on those glutes. And you stay low. If you start to feel it in your back, heres a little sidenote, then you just got to re-engage ‘cause you might be like this. Stand up for a second, your legs are probably going to be on fire. Sit back down, keep the chest up hold the tube here. if its too tight like that just cross it here and hold it like a golf club.
Boom, boom, boom, boom. Thats your rotation. Soon as you’re done doing that, you go right back down to the ground and you do those lateral shift, lateral shift. So we did twenty or thirty of those, bench jumps no less than twenty and the tube walk, try to go forty forty each side, fifty fifty because that will go quick. One one two two. Ok, soon as you’re done doing two to three rounds of that, preferably three to four. Then you’re going to go around to the next one. So basically we are going to use, quickly run out of frame. boop boop boop. I got my furniture mover. I could easily have just taken off my shoe, so I think I’m going to. So I don’t have a furniture mover, I have a sock and a wood floor. So, you are going to put your hands here. K. This will activate the glute even more. I think I might have done one of these in my videos before, they’re called track lunges.
So basically if you were to ever watch a race, a track race. You see them like this, in this position. And then they power, and they fire off of that leg. Thats what I want you to do. But you are going to slide back. Hands here, slide down, slide up. So all the focus is on this leg. So its like you’re doing a single leg squat. Boom and boom. Its not a reverse lunge. Its a track lunge almost like a single leg squat. Its like this hip is not going to bend ‘cause your just going to go down, boom and then slide in. Ok, you’re going to do at least twenty on each leg. Twenty on one side, twenty on the other. Now, soon as you’re done doing that, I’m not even going to put my sneaker back on. You’re going to go right back to, back to the other leg. So basically you went here, and then you went here. Now you’re going to go back to this leg.
This legs going to be on the bench. Hands are going to be here. Again you don’t need any weights for this. A plyo step up. Ok. So power, make sure the leg gets straight, and then land soft. keep that foot on the bench and make sure the whole foot is on the bench. Power up and down. And I”m on socks right now. Definitely dont do this in socks. put your sneaker back on. Then as soon as you’re done doing that were going to get a little dynamic so you just finished using this leg then you went to this leg. Now you’re going to go back to this leg and I love love love push ups but you’re going to engage your glutes by doing a single leg extension with a shoulder press. So basically what you’re going to do is like this put this leg up there so this glute is going to stay activated the whole entire time as you do a shoulder press. and this quad is flexed.
Its also a core exercise, and clearly also ooh that butt is on fire! And also a shoulder exercise. But I love incorporating shoulders in all my workouts. Whether its doing push ups in the middle of a leg day or what not. So, then you go right back to the top after you’re done doing both sides. You do your track lunge, your step ups, your over head, leg extension shoulder press. So, I hope you liked your leg workout. Work those thighs, work that rumpus. Umm, and that’s it. Tell me if your legs were on fire and I will see you in the next video.
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