Leg Routine

Working hard on that leg definition! After being done with soccer, I have to admit that I lost all my muscle. Of course with muscle loss comes weight loss, and this is why I have tried to keep the scale out of sight and out of mind. Weight loss DOES NOT equal fat loss. This is a hard concept for most people, including myself, to grasp. So now that I have really started focusing on muscle tone and weight lifting, I have noticed a significant difference in my leg definition after just a couple of months. I typically have 2 leg days a week, lifting heavy one day and using mostly body weight the other. Yes I have gained a little muscle weight, but I will gladly accept that weight gain for muscle tone. Here is yesterday's leg routine using mostly body weight. 

Bike 10 minutes- level 10-15

10 Minutes HIIT- 20 seconds on, 10 seconds off

Burpees

Squat Jumps

Lunge Jumps

Skiiers

In & Out Jump Squats

Lunge twist with medicine ball & back leg kick up X 24

Hamstring curls using stability ball

X 20 Both legs

X10 per leg with one leg lifted off ball

Curtsy lunges with medicine ball X 24

REPEAT X3

Plie Squat Single Calf Lifts X 24 (Squat down in a plie squat then lift both heels- alternate heel taps to the floor X 12 per heel)

Plie Squat with both heels tapping floor at same time X 20

Plie squats with heels lifted X 20

X 10 pulses at bottom of squat

Barbell dead lifts X 20

REPEAT X3

Weighted barbell bridges with heels on incline step X 15

Leg lifts X 20

REPEAT X3

Bike 10 minutes