The Friday Five ~ Killer Legs

by laury on October 28, 2011 · 21 comments

 

Good Morning!

Here’s a 5 exercise leg circuit for you guys to try this weekend!

[*disclaimer: always check with a physician before entering into a new exercise program]

Killer Leg Workout

Perform 10 minutes of dynamic warm-ups.

Perform as many repetitions as you can maintaining proper form for 45-60 seconds [depending on your fitness level]. Do each exercise in a row with 15 seconds rest between. Repeat 3 times total.

1. Skater Plyos [45-60 seconds]

2 Single Leg Bench Squats [45-60 seconds per side]

3. Single Leg Deadlift  [45-60 seconds per side]

4. Side Plank Rotations with Stability Ball [30 seconds per side]

5. Lying Balance Ball Hamstring Curls [45-60 seconds]

Cool down and stretch [these are 5 good ones]. If you have a foam roller available dig deep on there.

Have a great weekend!

Are you doing anthing to celebrate Halloween this weekend???

just wait until you see Ella’s costume ;-)

What’s your favorite leg exercise/workout???

If you try this one let me know how you like it!!!!!!!!!!

or wait 2 days and tell me ;-)

PS–my google reader is overflowing. I am very, very afraid.

Speaking of afraid….check out last years Freaky Friday 5 so see some costume action, healthy treats and scary movies!!! It will get you in the spirit :-)

 

xxoo

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{ 19 comments… read them below or add one }

1 Keri @ Blue-Eyed Runner October 28, 2011 at 6:26 am

Love those hamstring curls- but my bootcampers hate them! Can’t wait to see Ella’s costume :) Have a great weekend!

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2 laury October 28, 2011 at 4:35 pm

Ha! My clients hate them too! Happy weekend!

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3 allison October 28, 2011 at 6:30 am

Oh yay legs!! I tweaked something in my knee last week running so i couldn’t do legs then but now that im better im dying to do some squats:):)

I really want to be a Pan Am stewardess (love that show) so I’ll see what i can rummage up:)

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4 laury October 28, 2011 at 4:35 pm

I bet that will be super cute!

Rest your knee :-)

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5 Angela @ Eat Spin Run Repeat October 28, 2011 at 7:57 am

Oooh yes single leg squats are killer! I love them, as well as split squats using a bench and dumbells, and the incline leg press. Burn baby burn!

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6 Shayla @ The Good Life October 28, 2011 at 8:05 am

Awww I can’t wait to see Ella’s costume!! She’s going to be so adorable!

Those exercises sound awesome! Along with squats and lunges, I really like leg exercises that target the glutes without adding pressure to my quads so my ultimate fav booty workout are one-legged cable kickbacks. And I love kicking to the side too to target those hips :)

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7 laury October 28, 2011 at 4:36 pm

Squats and lunges are my favs too!!!

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8 Katie October 28, 2011 at 9:05 am

I’ve been loving the single leg squats lately. I do them at least once a week. And walking lunges….I think I said this last time you asked, but I really can’t get enough of them.

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9 Holly @ The Runny Egg October 28, 2011 at 9:11 am

I love Bulgarian Split Squats — they make my legs burn! I also like the balance ball/hamstring move you listed — that is another good one!

Have a great weekend — I’m running a Halloween 10 Mile race tomorrow and it should be a good time!

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10 Lisa@Healthy Diaries October 28, 2011 at 10:31 am

CANNOT wait to see Ella’s costume!!! I bet it’s so adorable!!

I wish I would’ve seen this workout before this morning, since I did a leg workout today! When it comes to working my legs I always need some lunges and squats in there!

Have a great weekend Laury!!

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11 laury October 28, 2011 at 4:36 pm

You will have it for next time!!!! Have a great weekend!

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12 Shanna, like Banana October 28, 2011 at 11:26 am

I WISH I could do more leg exercises. I can do sumo squats and a small number of lunges, but carrying this extra weight is making it tough-ola!

What is lil wheezus going to be? I want to see a TON of pictures.

Happy Friday lovely!

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13 laury October 28, 2011 at 4:37 pm

Awww enjoy the rest my dear. All in due time!!! Squats are great for you though! Especially at the very end! Try wall squats with the ball I did lots of those my last couple weeks!

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14 Lisa October 28, 2011 at 12:15 pm

Ah, I love leg workouts!
I think my fave is lunges and squats…
I’m going to a halloween contest thingy at the racino (horse race place/casino combo place—-ick). I’m dressing up with a friend as the “bags fly free” guys from the southwest airlines commercials. I’m hoping it’s fun…but I’m mostly just doing it to be agreeable!

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15 laury October 28, 2011 at 4:37 pm

Awww well try to enjoy!

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16 the delicate place October 28, 2011 at 3:55 pm

cannot wait to see lil miss ella’s costume! well, it’s my bday monday so we are celebrating on sat night at this fancy place called ‘eleven’ i may or may not dress up as a hot air balloon! my friend who’s bday is also on halloween is having a german pot luck (she speaks fluently and was born there). i think having killer legs is a priority over killer arms..well for me at least. i could care less about chicken arms, legs are where it’s at!

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17 laury October 28, 2011 at 4:37 pm

Yey!!! Halloween baby!!! Have a fab birthday weekend, friend :-)

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18 Pure2raw twins October 28, 2011 at 8:19 pm

love working out the legs!!!
and we hear ya on being behind in the blogworld, it just recently happened to us, we just took it slow and one day at a time ;)
good luck haha
HUGS

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19 Amy October 29, 2011 at 7:32 am

My fav leg exercise is bulgarian split squats. i really feel the burn when I do these.
We’re going to a party tonight and I’m dressing as Pochantis. So excited!!

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