Smash Legs
Print Workout Here
This is a super quick 18 minute workout so there’s no excuse to not get this bad boy done. Heck you can put me on while you watch Modern Family and we’ll be done and stretched before the end credits!
What you will need:
- Just your sexy self
Warm-Up:
- 1 minute jump rope + 1 minute jumping jacks + 1 minute hamstring stretch, bring opposite hand to toe
Workout: 50/10 5x through
- Forward Back Jump Squats with Shoulder Clap – Jump forward then backwards and as you land in the back squat bring your arms over your head for an overhead straight arm clap.
Modification: If you’re not jumping take a big step forward and a big step back. Switch which leg you step forward and back with each time. Also if the overhead clap doesn’t work for your shoulders then clap in front of your chest with straight arms.
- Bear Crawl – Get on to your hands and knees then raise your knees off the ground about 1-2 inches. The lower to the floor the better and make sure your hips don’t pop up, keep them in line with your shoulders. From here you are going to take a small step forward with one leg (only come up to about the middle of your other shin) and bring your opposite hand forward. Do the same on the other side. I also call this a bedroom crawl because you can certainly make this sexy!! Also, try and keep your core strong and don’t rock your hips back and forth. I wiggle my hips in the video but I have since learned it is far better to keep them as still as possible, way more of a core workout!
Modification – Come into a low wide squat and walk your legs forward and then back for a couple steps. - Knelling Forward Lunge with Twist – Come into a sitting position where you are sitting on your heels. Step forward with your right foot so you are in a long runners lunge and twist over your right leg reaching forward with your left hand. Using your glute/bum muscles bring yourself back to a sitting position. Alternate to the other side. Be sure to really contract your abs in the twist so you can really feel it! Try and keep that knee behind your toe as well when you lunge forward
Modification – If you can’t be directly on your knees come to standing and do alternating back lunges and twist over that front leg to get the same twist and core movement.
QUICK AB BONUS! 1 Minute!
Lay on your back and bring your knees in towards your chest. Bring your toes towards the floor and once your knees come in line with your hips raise your toes towards the sky then bring your legs in towards your chest. You don’t want to extend your legs passed your hips, it’s all about control. If you want to watch the demo skip to the 18 minute mark of the video.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
✔️Done ?
Well done Priscilla! Great start to your day and week!
Well, I’m gonna just lay here for a bit lol
Mission: Accomplished :) Great job girl!
great! thanks Nicole!!
Way to go Lisa!
Ouch!
I’ll say! Hope you’re feeling awesome today!
Wonderful Nicole! Your singing really motivated me. Lol
hahahaha well that’s good because it could really demotivate some people :)
My 6-month pregnant belly got in the way a few times, but that was a great workout nonetheless!
Your babe would have loved it though! Great job girl!
Done!
*high five*
That workout combined with the 2 minute wall sit – ouch. I may not make it down the stairs. Lol
Wobbly legs – my fav! Nice work!
Workout #2 done ..: all caught up!
Nice work lady!
Last two bear walks were crazy!! That was awesome, thanks Nicole ;)
Aren’t they fun though?! Great job Becks!
My legs are crying!!! Great workout…especially the super Mario Brothers song! Lol
OMG! I just burst out laughing! I totally forget the things I do in the videos until someone mentions it :) Glad it helped push you along
Aweaome Nicole.
Nailed it Ash!
Awesome leg burn. Did this after our 2 min wall challenge and dog walk. Umm ya legs are crying. Love the singing btw. Ty lady.
Oh momma you went for it! Great job!
Glad my singing didn’t demotivate you – I know my man doesn’t love it hahaha
That wall sit though! Thanks Nicole – done! Happy Monday, ladies!
it’s a legs day clearly! BOOYA!
Ah! Super wobbly legs. Tomorrow should be fun. Lol thanks for a great work out before I go to bed!
You should sleep like a baby tonight!
Done . Second workout this morning. And feeling it
Holy lady! You’re a machine!
All done. Bit behind again lol. Going to follow this up with the 1 min plank and 2 min wall sit
Oh my! Have fun – I did them both post workout too, way harder, or maybe easier since you’re legs will already be crazy warmed up!
These legs be smashed!
Just like potatoes! Great job!
Liked this one!
Thanks Kristin! Way to dominate it!
no way i can skip my shower, that was a sweaty one! Thanks Nicole!
Wooohooo! I love those workouts! Great to “see” you Alli!
Hey there beautiful!
*blushes*
Way to dominate April!
Done – legs were burning…good burning! Thanks! :)
Sweetness!!!
Done and going to make an attempt at a double header and do Wednesdays workout now! Lord help me!
You’re a machine! How did it go??