Legs Are your Biggest Muscle – Print Workout Here
Yes, from the title of this workout, it is safe to say that we’re working your legs hard in this workout.  Your legs are the biggest muscle in your body, and therefore they burn the most calories when worked.  Therefore, let’s get sweaty do this ladies!

What you will need:

• 5-12lbs dumbbells
• Stability ball or Ugi ball

 Warm-Up

• 3 minutes of jump rope

Workout – 50/10 (50 seconds on and 10 seconds off)

• Pile squat and 90 degree lunge turn – Holding a weight at chest level, take your feet wider than hip width apart, toes pointing out, and sit your bum down into a pile squat.  From here, pivot both feet to the left 90 degrees for a deep lunge by bending both knees deeply, and then pivot them back to center for a pile squat, and repeat by pivoting your feet towards the right.  Stay nice and low during this exercise, and do your best not to come up.
   
• Forward lunge and knee up, left side – Holding a weight in both hands, lunge forward with your left foot, step back up to a standing straight position and then lift your left knee up towards your chest for an abdominal contraction.  Repeat. 
• Forward lunge and knee up, right side – Repeat the same exercise as above on your right side. 
• Curtsey lunge with rear leg lift, left side – Complete a curtsey lunge by bringing your left leg back behind your right and slightly off to the side.  Be sure to bend both knees to complete the lunge, and then lift your left leg up behind you as straight as possible for a lower back and butt contraction.  Go back down into a lunge with the same leg and repeat.
  Modification for knees: If this bothers your knees in any way, forgo the curtsey lunge, and do a regular backwards lunge instead.
  Modification for lower back:  If this bothers your lower back in any way, eliminate the rear leg lift. 
• Curtsey lunge with rear leg lift, right side – Repeat the same exercise as above on your right side. 
• Hamstring curls on ball – Lying down on your back, place the ball directly behind your bum with your feet on top, knees bent.  From here you’re going to lift your hips, and roll the ball out until your legs are straight, and then draw the ball back in towards your bum as close as you can.
  Modification if you don’t have a ball:  If you don’t have a ball, bend your knees and place your feet hip distance apart and fairly close to your bum.  Lift your hips up and hold a bridge pose to work your butt and hamstrings in a static pose. 

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy