Weekend Challenge: Legs, Legs, Legs!

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Published: November 24, 2015

Fitness

In case you missed it, today’s workout is all about working your legs. Your leg muscles are important for several reasons …

  1. Exercising your legs burns lots of calories
  2. Strong legs make everyday activities such as walking and climbing stairs easier
  3. Who doesn’t want great looking legs?!

Perform three laps of the following leg-centric circuit. Rest 1-2 minutes between laps.

  1. Squat jumps
    Beginners: 6 reps
    Intermediates: 12 reps
    Advanced: 18 reps
  2. Squats
    Beginners: 12 reps
    Intermediates: 24 reps
    Advanced: 26 reps
  3. Jumping lunges
    Beginners: 6 reps – 3 per leg
    Intermediates: 12 reps – 6 per leg
    Advanced: 18 reps – 9 per leg
  4. Lunges
    Beginners: 10 reps per leg
    Intermediates: 20 reps per leg
    Advanced: 30 reps per leg
  5. Wall squats
    Beginners: 20 seconds
    Intermediates: 40 seconds
    Advanced: 60 seconds

[MORE]: Join the Free 30-Day Body Reboot Challenge to Transform Your Body in Just 15 Minutes a Day. No Gym Required!

Exercise instructions

  1. Squat jumps
    Stand with your feet shoulder width apart. Bend your knees and squat half way down. Using your arms for added momentum, jump up into the air as high as you can and then land on slightly bent legs.
  2. Squats
    With your feet shoulder-width apart, push your hips back and bend your knees until your thighs are roughly parallel to the floor. Stand back up and repeat. Try not to round your lower back.
  3. Jumping lunges
    Step forward and out into a lunge position. Bend your legs and lower your rear knee to within an inch of the floor. Using your arms for extra momentum, jump up into the air and swap legs so you land with your leg position revered. Immediately descend and spring into another jump.
  4. Lunges
    Take a big step forward and then bend your legs. Lower your rear knee to within an inch of the floor. Push off your front leg and stand back up. Repeat leading with the opposite leg. Continue alternating legs for the duration of your set.
  5. Wall squats
    With your back to a wall, bend your legs and squat down until your thighs are parallel to the floor. Lean your back against the wall for support and balance. Without using your arms for help, stay in this “invisible chair” position for the prescribed time.

[MORE]: Join the Free 30-Day Body Reboot Challenge to Transform Your Body in Just 15 Minutes a Day. No Gym Required!

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About Radiant Health

Radiant is a bi-annual print and digital health magazine dedicated to the discerning African woman and her journey to wellness through health, beauty and culture. Available at Barnes & Noble stores and other retailers (see stockists) and online. Ships worldwide. Subscribe to our newsletter and get a free digital copy of issue No.06.

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