1. This weekend I had my first ever ice bath.
It was crazy, but my legs felt AMAZING afterwards! It was the perfect way to kick off my recovery week. I never understood the appeal of these until now.
2. Is it me, or are the candy manufacturers coming out with some serious craziness this year? At the grocery store this weekend, I saw pumpkin spice Hershey’s Kisses and candy corn m&ms.
Uhm, what? I love fall and pumpkin spice as much as the next girl, but this is getting a little out of control.
3. When I shared the T-Rex HIIT Legs workout, I promised there was another one coming to complete the series, and it is here! In keeping with the theme, it literally works JUST your legs, and uses JUST your bodyweight, so it is safe for my bff and her shoulder injury. 😉
Even without weights, you will definitely feel the burn. If you want to make it harder (and you don’t have a shoulder injury) feel free to pick up some weights. To mix things up, you can also try doing one round of the HIIT workout followed by one round of this Toner workout.
NOTES ON FORM
- Walking lunges: Lunge forward on your right leg, lowering down to 90 degrees and keeping your knee over your ankle. Push through your right foot and bring your left foot forward until you are standing on your right leg. Continue in one smooth motion and land in a lunge with your left foot forward. Each step is one rep, turn around as needed based on the size of your space 🙂
- Side lunges: Start standing. Take a huge step out to your right side. Lower down sticking your butt out, keeping your knee over your ankle. Try to keep get to 90 degrees. Push off the right foot to straighten the leg and return to the starting position. Repeat all 20 reps before switching sides.
- Modified pistol squat: If you can do a real pistol squat, so that (I can’t). If you’re like me, use a chair, bench, or other sturdy object of similar height. Balance on one foot, raising your other leg out in front of you. Lower down as if you were going to sit in the chair. If you are just starting, you can actually sit, then raise yourself back up to the starting position. If you are more advanced, try just tapping your butt to the surface before returning to start. Alternate sides until you get to 20. These are hard, do your best!
- Step ups: Using your chair (or bench or step or whatever), step up, bringing your bottom leg up toward your chest. Lower down to start. Focus on pushing up through your top leg. Repeat all 20 before switching legs.
- Step downs: Start standing on your bench/chair/step. Keep your weight in your right heel as you lower your left foot down to the floor. Return to stand on step. Repeat all 20 before switching. Yes I know these are a lot like step ups. For these, focus on controlling the motion as you lower down instead of focusing on pushing up.
- Inner thigh lifts: Lie on your right side, propping your upper body up with your right arm. Bend your left leg, placing the left foot flat on the floor in front of the right leg. Your hips should be stacked, and keep your chest lifted. Lift your right leg, leading with your heel. Repeat all 20 then switch.
- Single leg deadlifts: Put your weight in your right leg with your left leg behind you, toe resting on the floor, arms extended overhead. Hinge forward at the hips, keeping your hips and chest parallel to the floor. Go as low as you can, but no lower than parallel to the floor. Return to start. For the bonus pulse, hold the last rep in the lowered position. Bend your standing leg slightly (like an itty bitty baby squat) and the straighten. Complete 20 pulses if you can, do at least 10! Then switch sides.
- Elevated lunges: Take long stance, with your back leg up on a chair/bench/step. Lower down into a lunge, bringing your front leg as close to 90 degrees as possible. Don’t let your knees go over your toes. Repeat for 20 reps, then switch.
- Single leg glute bridges: Lie on your back, knees bent, feet flat on the floor. Raise your right leg straight in the air. Press your lower back into the floor. Push through your left heel, curling you butt and low back off the floor until your shoulders, hips, and knees make a straight line. Lower down but don’t rest on the floor at the bottom. Repeat all 20, then switch.
Got questions? Post them in comments and I’ll try to clear it up 🙂
Have you ever tried an ice bath? Would you eat any of this weird fall candy? Can you do a true pistol squat? (if so, I’m jealous)