Exercise: Legs

Here's what we do for our Leg workout!

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Stretches:

·        Basketball stretch (cross leg over and hang down), alternate

·        Lean down towards to left, right, center

·        Lunge to left and right

·        Quad stretch, stand on one leg (FLAMIGO!)

·        Butterfly

·        One leg out, stretch to your toe, alternate

·        Pigeon legs, alternate

Exercises:

·        

Laying on back:

·        Bicycles (One minute)

·        Legs in air, together, up and down (x20)

·        Legs in air, separate up and down (x20 sets alternating)

·        Leg circles (point toe up, BIG circles, 5 each leg, alternate 3 times each leg = 15 each leg)

·     

   Standing:

·        Calf raises (up on toes, x20)

·        Squats (x20)

·        Jump Rope (30 seconds - one minute)

·        Run in place

·        Ankle circles

·        Jumping Jacks (x20)

·        Lunges (forward, in place)

·        Hip circles (Spongebob, or the TimeWarp)

·        Running back kicks (like trying to kick your own butt)

·        Ski jumps (bend knees, jump and turn side to side)

·        Frog jumps (Crouch down and then jump into the air)

·        Walking lunge (across the gym)

·        Skipping (across the gym, x2)

·        Grapevine (across the gym, x2)

·        

Using wall for support:

·        Hamstring curls (tense calf, curl leg up towards butt, x20)

·        Frankenstein/Standing Gate Opener (bring one leg up, cross towards inside, cross out, repeat 3 times, leg back down, alternate legs, x7 sets [both legs = 1 set])

·        Leg raises (point toe, think ballet)

·        Wall sits (one minute)