Sunday, January 31, 2010

LEGS Do it Challenge: Week 1

TODAY starts Day ONE of my Legs Do It! Challenge! Today I am going to outline for you what I plan on doing this week to sculpt, stretch and strengthen my legs!

Everyone is different, I LOVE to stress that in my blog--it's SO true! Some of us are athletic, au natural & some are red carpet ready!



We all know by now (or should be reminded) that all shapes and sizes can be heathy and fit. We can't help if we are tall or short if our legs are slinky or stalky, I can't help my knobby knees! But we can help how fit we keep the legs we've got. Let's get to it!

Monday (today)= Stretch:
I have really come to love stretching, yoga and even am a new pilates convert (see post later this week!) and can feel a huge difference in my body and all my other fitness activities when I do practice my flexibility!

Stretching and flexibility is essential to our overall fitness in a way that a lot of people may not realize. The yoga program I am following today is doubly good because it is stretching AND strengthening! I am snagging it off Exercisetv.tv and doing it right here on my computer. The Routine is below! It's 45 min and you can just press play and make it full screen!



Tuesday=Sculpting:
Probably one of my least favorite things to do, but the results of sculpting legs are my favorite! This is what makes those jeans just a bit looser and your calfs look dang good in your new heels on Friday night! A key to sculpting is using light or body weight and doing a high number of reps. I will be upping my reps as I work my way through the month!

I am starting out with a little cardio just to get warmed up:
50 jumping jacks and
15 burpies to get the blood pumping!
20 Calf raises on a stair, box or aerobic step
30 regular lunges on each leg
20 side lunge with ball
30 Pendulum Step over using bench or chair


Thursday= Strength
The key to strength is to use weight and do fewer number of reps, that is also what makes it so different from sculpting! I am noting what the barbell weight is behind each move. Cater this to how much you know you can lift and if you know you can't lift weights, you can do all the moves without!

50 jumping jacks
15 dead lifts (35 lbs)
15 walking lunges TURN 15 walking lunges back to start (35lbs)
15 squats (50 lbs)
Rest and repeat once or twice more (ONLY if you can!)
Walk .5 mile on treadmill at brisk pace
stretch


Saturday=sculpting:
50 jumping jacks and
15 burpies to get the blood pumping!
20 Calf raises on a stair, box or aerobic step
30 walking lunges TURN 30 walking lunges back to start
30 Pendulum Step over using a bench or chair


There we have my outline for the first week of the challenge, I will check in and see how we are doing, I think so far we have at least 15 people who have chimed in that they are going to do this along with me which is great!! These are exercises that I know I can do and have engaged in before, if you have any questions or concerns:

Disclaimersville: Always remember to LISTEN to your BODY and if you have questions or concerns about doing an exercise, consult your trainer, doctor or fitness professional before hand. Information listed here is NOT a substitute for any advice given to you by your physician. Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader!

Happy Monday, let's make for a great week of this new challenge!!

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Disclaimer

Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.