I don’t know about you, but it is so hard to find the motivation to workout during the Summer! We are out of our routine, including our diet. We have been traveling a lot, which makes me tired and lazy. When in Florida it is blazing hot by 8am. Thankfully here in Georgia it is a little cooler in the mornings and evenings. With all that said, before I left for Georgia I asked my good friend Ray, known as Uncle Ray to my kiddos, to team up with me and give me and YOU a couple of summer workouts to get us motivated.
Summer Legs Workout
Ray is a certified trainer who works at Fit Crew. He trains a HIIT (High Intensity Interval Training) class along with personal training. I tried my first HIIT class about 3 years ago, Ray was my trainer, and I have been hooked every since. The workouts totally transformed my body and my mindset on how to workout. HIIT is such a good full body workout, spiking your heart-rate, and increasing your metabolism.
Ray is also one of our nearest and dearest friends. If you ever had the opportunity to meet him, you know he is magnetic. He is one the kindest and encouraging persons you will ever meet. Kris and I are lucky to call him friend, and the kids have adopted him as Uncle Ray. Brydon and Audrey adore him and he doesn’t miss a lacrosse game. Brydon has literally ran across the field and jumped into Rays arms with the biggest smile on his face.
This week we are starting with a leg workout. If I had a choice of what workout I could do, I always favor a good leg workout. Especially this time of year, I am wanting tan and tone summer legs.
Every workout, each week will be a series of reps. You can start a certain number of reps to increase your endurance, toning, or strength. Start with endurance and work your way up to strength.
4 rounds between 12 to 15 reps with light weight
4 rounds between 8 to 12 reps with moderate weight
4 rounds between 5 to 8 reps with challenging weight
- 12 Squats
- 12 Left side and Right side Banded Single Leg Squat. (Twelve on each side)
- 12 Left side and Right side Single Leg Step Up. (Twelve on each side)
- 12 Hamstring Curls
With a proper squat, your stance should be shoulder width apart. Turn your feet out at a slight angle. Push your knees to the side and bend your knees and hips at the same time. As you squat concentrate on keeping your core tight and keeping you knees in line with your feet.
Squats are a great whole body exercise. They strengthen your lower body, glutes, hamstrings, and quads, along with your core. You can also perform sumo squats and strengthen your inner thighs.
12 Banded Single Leg Squat
Place large band under your foot holding on to the other end of the band with your elbows parallel. Squat with your single leg up and your legs parallel. Push through your hips back to single leg standing position. Perform your number of reps on right side and then switch band to the left foot and repeat reps.
The banded single leg squat increases lower-body strength, particularly in the quads and glutes, increases core strength, and improves balance.
12 Single Leg Step Up
Step on the platform by extending the hip and the knee of your right leg. Stand facing a box, bench, or step. Place your right foot on top of the box, so that your hip, knee, and ankle all form 90-degree angles. Press your right foot into the box and push your body up until your right leg is straight. Perform your chosen number of reps on your right leg and then switch to your left leg.
The Step-Up strengthens your glutes, hamstrings, hip-flexors, and quads while challenging your core. So it strengthens your core muscles as well. It will also enhance your lower stability.
12 Hamstring Curls
If you do not have the equipment to be able to perform this movement, you can also lay parallel to the floor. Lift your feet. From this position, lift one or both feet off the floor by bending your knees. When doing this, you should be keeping your knees on the floor. Keep your back straight and your knees close together throughout each repetition.
Hamstring curls benefit better balance, stability and endurance. This movement also strengthens your lower back and core.