Introduction
This workout is to tone up those sexy legs.

Warm Up
Go for a 15min brisk walk or run.

Cardio Program
Activity Intensity Duration Comments
Jumping Jacks After every set. 10 seconds  

Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
1 Leg 1 Arm Opposite Leg Reach Exercise 2 10 N/A      
Lateral Lunge (SI Joint) Exercise 2 10 N/A      
Transverse Lunge (SI Joint) Exercise 2 10 N/A      
Side to Side Hip Swing (Hip) Exercise 2 10 N/A      
Balance Hold 1 Leg – w/ Leg Posterior Reach Exercise 2 10 N/A      
Lunge – 45 Degree Front Exercise 2 10 N/A      
Squat – Prisoner Exercise 2 10 N/A      
Abduction / Adduction w/ Band Tubing Exercise 2 10 N/A      

Cool Down
Stretching.
1 LEG 1 ARM OPPOSITE LEG REACH
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • With one hand on hip, balance on opposite leg with knee flexed slightly and aligned over 2nd & 3rd toe.
Movement :

  • Maintaining a drawn in position, extend opposite leg into triple extension (hip, knee, ankle fully extended) and at the same time flex the shoulder of the free hand, straight out in front of the body.
  • Hold and then return both extremities to starting position, maintaining optimal posture.

LATERAL LUNGE (SI JOINT)
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Start with small step and a shallow knee flex
  • Don’t try to control the movement consciously allow the body to react to the ground reaction, gravity & momentum
Movement :

  • Step in the frontal plane, allowing the body to react to the ground force, gravity and momentum
  • Return to the starting position and alternate
  • As the movement looks more fluent, gradually increase the ROM of the step

TRANSVERSE LUNGE (SI JOINT)
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Start with small step and a shallow knee flex
  • Don’t try to control the movement consciously allow the body to react to the ground reaction, gravity & momentum
Movement :

  • Step in the transverse plane allowing the body to react to the ground force, gravity and momentum
  • Return to the starting position and alternate
  • As the movement looks more fluent, gradually increase the ROM of the step

SIDE TO SIDE HIP SWING (HIP)
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Client should be in a relaxed upright position
Movement :

  • Stabilize the body by placing hands against wall
  • Raise knee to 90 degrees and gently swing from side to side
  • You should feel the foot pronate and supinate

BALANCE HOLD 1 LEG – W/ LEG POSTERIOR REACH
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :

  • This exercise involves a 1 leg balance with the other leg reaching behind in the sagittal plane
  • Start by standing on 1 leg, with the knee slightly bent (to about 20°)
  • In a controlled manner, reach the elevated leg behind as far as you can and still maintain balance – as shown
  • Keep the foot slightly off the ground (about 5 cm or 2 in)
  • Return to the starting position
  • TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success

LUNGE – 45 DEGREE FRONT
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Stand in proper alignment with hands on hips.
  • Place feet straight ahead and shoulder width apart.
Movement :

  • From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism).
  • While maintaining optimal spinal alignment, step forward at a 45-degree angle and descend slowly by bending at the hips, knees and ankles.
  • Do not rotate the whole body 45 degrees; pelvis should stay square to the front.
  • During the descent, maintain weight distribution between the heels and mid-foot.
  • Do not allow the feet to cave inward or to shift outward.  
  • The knees should track between the first and second toes.
  • Perform downward reps slowly and concentrate on body alignment.
  • Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.  
  • Keep upper torso erect.  Leaning forward is potentially harmful to the spine, knee and ankle.  Note:  Leaning forward may be a result of poor hip joint mobility (i.e. tight hip flexors).

 

SQUAT – PRISONER
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).
Movement :

  • Draw your belly button inward toward your spine.
  • Allow yourself to lower to a squat position under control without compensation.
  • Extend your hips, knees and ankles to a standing position.

ABDUCTION / ADDUCTION W/ BAND TUBING
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :

  • Begin as pictured standing “tall” in neutral spine.
Movement :

  • Maintaining NEUTRAL SPINE, abduct the leg ONLY AS FAR AS THE AVAILABLE ROM AT THE HIP WILL ALLOW.  (I.E. Do not compensate to get more ROM by laterally flexing at the spine – like the model has done!).

Notes : If you do not have tubing, you can do another set of another exercise.
 
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