Legs

When we talk about legs we normally are thinking about the muscles of the front of your legs called the quadriceps and the main muscles in the back of the legs called the hamstrings. Leg exercises often target the Glutes as well, those are the butt muscles.

With the J20 workout concept you will be able to complete my leg workout in just 20 Minutes!

Warrior lll:

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I like to start all leg workouts with a yoga type move. I use the Warrior lll which works your legs and your core.

How to do it:  Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing. 20x with 4sets

Switch legs and repeat.

Chair Assisted Leg Lift:

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How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.This move targets the quads.
20x with 4sets  

Switch legs and repeat.

Chair or Box Squat:

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How to do it: Stand directly in front of a plyometric box, weight bench or chair (facing away from it) with a barbell resting across your shoulders and your feet shoulder-width apart. The height of the box or bench should be such that your thighs are parallel with the floor when your glutes touch it at the bottom of a squat.

Action: Keeping your back flat and your abs tight, bend your knees and kick your hips back to squat and then sit directly on the box. Pause for a split second, then stand back up.     20x with 4sets

Tip: Don’t sit all the way onto the box; touch your glutes down and then stand back up, weight in your heels throughout. This move targets glutes, quads, hamstrings.

Lateral Lunge Side Kick:

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How to do it:  Stand with feet together, arms at the sides and with 5-to 10-pound dumbbells in each hand. Step the right foot out to the side and bend the left knee at a 90-degree angle to come into a side lunge. Push into your left foot and come to standing with the knees slightly bent. Immediately kick the left foot strongly out to the side (make sure it stays flexed). Return to starting position.

Do 3 sets of 12-15 reps

Switch legs and repeat.

Downward Dog Split:

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How to do it: Begin on all fours on the ground. Take a deep breath, release and push into downward dog by straightening the legs and lifting your hips and butt into the air. Push your hands and feet into the ground and relax the head between your arms. Exhale and lift one leg as high as you can while keeping it straight with a flexed foot. Lower the leg down, and repeat on the other side. 20x with 4 sets

Switch legs and repeat.