1 leg squat

anonymous asked:

Any workouts I can do silently? My mom doesn’t know about my disorder but I have hard wood that makes it hard to do exercises when anyone is home. My CW is 120 and I’m 5’5

1) Squats 
2) Leg lifts (laying down or standing)
3) Lunges
4) Russian twists
5) Toe touches (sitting or standing)
6) Side leg lifts
7) Wall sits
8) Push-ups
9) Jog in place (lightly!)
10) Planks
11) Lumberjack swings (opposite arm to knee)
12) Crunches + Sit ups
13) Butt kicks
14) Knee pulls aka slower version of high knees
15) Slow mountain climbers 

just don’t work too hard. take breaks when you need to and stop when you need to. stay safe <3


I’m back. And I am pouring sweat. After way too much mental and physical stagnation last week, I finally started a new 30-Day Challenge. This one looks to be tough and right now, I feel happy about that. Looking forward to the hard work. This was Day 1:

10/50 Intervals: 10 seconds rest, 50 seconds max reps:

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

I haven’t lost much strength in the last couple of weeks since ending my first challenge. In fact, I was pretty amazed at my form and rep numbers on some of these. Awesome.

I haven’t done jack for cardio the last five days, but I still managed to log my first 100+ month all year in October (69.5 running, 33.5 walking). Today I started November right and did 5 miles of speed walking/running throughout the day at work.

So. 30 days. I lost 4 pounds last time and am shooting for the same this time. Getting up every day to do the video should also push me out the door to run, just as it did before, which helps make that weight loss goal very doable. And posting here daily will keep me accountable. So that’s what I will do.


Here is my full Quads & Glutes Workout in my favourite @celestialbodiez leggings 💕
1. Front Squats 5 sets x 8-10 reps, increase weight with each set 🍑
2. Barbell Split Squats 4 sets x 10 reps, focusing on stretching the hips by keeping the back leg’s toes pointed and pushing trough the heels on the working leg 💥
3. Dumbbell Bulgarian Split Squats 3 sets x 10-12 reps, pushing trough the heels & glutes for the booty burn 🔥
#workoutvideo #legday #glutes #quads #frontsquats #squats #girlswholift #bodybuilding #fitfam #personaltrainer #bikinicompetitor #fitnessmodel #bikiniprep #gymoutfit #allmax #bootybuilding #fitness #housemusic #fitspo #legworkout #bootyscrunch #celestialbodiez

Made with Instagram

anonymous asked:

I see lots of ppl talking about bigger booty/hips- a lot of it's genetic, but the key if ur not blessed is food (protein!)+weight training! Weighted squat/sumo squat, barbell 1-leg squat, 1-leg deadlift with weights, cable kickbacks, donkey kicks, cable side swings, etc! KenzieFitness on Insta posts booty workouts & so does Whitney Simmons on yt + you can find all the ones I listed on yt :) 🖤


15 Minute Leg Blaster

We’ve all been there - It’s Saturday, you’re running errands, cleaning house and trying to catch up on your DVR while laundry is going. The time of your dinner reservations is looming closer and closer. You had every intention of working out but with minimal time to shower and straighten your hair the chances that a workout will happen are decreasing by the minute. Fear not, the Resource Girls have your back.

We hate anything over complicated and expensive and our workouts are no exception. We’ve put together a little fifteen minute leg burnout that will have you feeling like a million bucks in your skinny jeans and still have you making that dinner reservation on time.

What More Could A Girl Want?!

For this fifteen sweat sesh you’ll just need a clock, cell phone timer or some kind of stopwatch. There are five moves you will do for one minute each then repeat two more times for a total of three five minute blocks. Every minute on the minute you will change exercises.

1. Left Leg Dip

Wide squat position, rotate your left knee towards the ground while keeping shoulders and hips square and facing forward with hands behind your head. Once you come back to squat position dip right back down.

2. Right Leg Dip:

Same as number one but use your right leg this time.

3. Air Squats

Feet hip width apart, sit back so butt and legs are parallel to the ground. Make sure head and chest are up and your weight is in your heels. Keep your arms straight ahead and simply squat up and down for the full minute.

4. Ballet Squats

Keep heels glued together and balance on your toes with heels lifted. Bend over so hands are touching the ground, if you can’t reach the ground use a yoga block, hand weights or even your heels if you’re doing this in your bedroom. Then simply squat down and back up with legs straight, always keeping on your tip-toes and keeping your heels locked together. Tell yourself you have the winning lottery ticket between your heels and you cannot let go!

Step 1:

Step 2:

Step 3:

5. Lunge With A Kick:

Alternating legs lunge back and kick forward. Make sure to keep shoulders and hip square and try to keep your kicking leg straight and extend all the way through the kick.

Step One:

Step Two: (Don’t Forget The Facial Expressions)

Again, do each exercise for one minute and then repeat the entire set two more times. Thanks for sweating with us. We hope this mini leg blaster has your night off to a kickin’ start!

To learn more about The Resource Girls, visit Chelseyrosehealth.com

sexy leg challenge

15 minute workout

1) 20 squats- tones legs, lifts butt, works the core

2) 30 lunges- works hamstrings, quadriceps, and calves. Also works the gluteal a in butt and hip area

3) 40 calf raises- works bum, tones calves

4) 50 second wall sit- quadriceps, hamstrings and strengthens core

5) 100 star jumps- tones arms and legs also works cv fitness

6) 50 second wall sit- quadriceps, hamstrings and strengthens core

7) 40 sumo squats- gluteus, quadriceps, more focus on the inner thighs than anything

8) 30 leg raises- core, butt,quadriceps

9) 20 squats- tones legs, lifts butt, works the core

Good luck and don’t stop, you’re only going to reap the benefits if you feel the burn!!xo

LEG DAY! 30 Day Challenge: Day #12

Awwww YEAH, legs!!! Seriously, leg days are my favorite :) I love this circuit so much!!! A lot of different movements that target quads, glutes, hamstrings, inner thighs, outer thighs, and even some abs and back. Great workout!! 66 rounds of leg  love!!

30 seconds work, 10 seconds rest. Alternate movements with high knees.

Weighted Squats  
Wide Leg Squats  
Elevated 1 Leg Squats (right side)
Elevated 1 Leg Squats (left side)
Hip Distance Leg Squeezes
Weighted Squats  
Wide Leg Squats
Pulse Squats  
In & Out Squeezes in Bridge
Squat & Leg Lifts
Leg Press
Lunges (right side)
Lunges (left side)
Low Squat Pulse Squats
Step Ups (right side)
Step Ups (left side)
Donkey Kicks (right side)
Donkey Kicks (left side)
Wide Leg Squats
”L” Lift Pulse (right side)
”L” Lift Pulse (left side)
Straight Leg Lifts (right side)
Straight Leg Lifts (left side)
Bent ”L” Leg Side Lifts (right side)
Bent ”L” Leg Side Lifts (left side)
Over head Lunge & Kick
Switch Lunges
Squat Jumps
Prisoner Squat Jumps
Inner Thighs Lifts (right side)
Inner Thigh Lifts (left side)
Goblet Squats

SEE! SO GOOD!!! Feelin’ some burn after this. Now to read up on some foam rolling and get to it. Hope your day was good guys!!!