Luscious Leg Workout

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Kenaz Life & Fitness Training
Phone: 217-714-1838
bobbi@kenazlifeandfitness.com · www.kenazlifeandfitness.com
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• Place ball between back and wall.
• Set ball into mid/low back.
• Slowly bend knees to 90 degrees. stability ball.
• Hold for 1-2 seconds, and return to standing position by
• Do not lock out knees at top of movement.

You can hold dumbbells in your hands for extra weight.

Complete this workout in a circuit. Perform all 4 exercises back to back with no rest. Then rest for 1-2 minutes, and repeat. Perform this circuit 3-4 times. For the lunges and squats, choose weights that allow you to fatigue the muscle around 12-15 reps. Have fun!!

• Hold weights in hands.
• Step forward with the left foot, rolling heel to toe as your left foot touches the ground, bending both knees.
• Your knee on the trailing leg (right leg) should not touch the ground, but come within a few inches of the floor.
• The front knee should not go pass your toes, but should stay stacked above your ankle.
• Pushing through the heel of your front foot (left foot), bring the right leg forward so you're in a standing position again.
• Now step forward with the right leg and repeat.
• This will result in a ''walking'' forward movement across an area.

Lower your body as if sliding up and down a pole - your torso should stay back, not lean forward excessively.

• Step forward with the right leg and bend knees until in a lunge
• Slowly bend both knees to lower trunk toward floor.
• This is the starting position.
• Pushing through both legs powerfully, jump up in the air switching feet position, so when you land the left leg is now the front leg.
• Bend your knees as you land to absorb the shock and lower back into a lunge position.
• Jump up and repeat.

You should not pause in the down position, but don't rush either.
Keep the motion fluid.

• Lay on your back on the floor, with your feet/ankles on a stability ball.
• Place your arms along your sides, away from your body a little.
• Bridge your body, squeezing your glutes, raising your torso so you are a straight line from your ankles to your shoulders.
• Then pull the ball in towards your body, hips pulling in, so that your knees point toward the ceiling.
• Squeeze your hamstrings, then slowly reverse the movement.
• Do not lower all the way to the floor. Go back to the bridge position, pause, then pull ball back in.

Squeeze your glutes during the bridging to protect your lower back.
Focus on your glutes and hamstrings.