Workouts

This is where you'll find workouts that I made up or I stole borrowed from other blogging exercise fanatics like myself. Have fun & work it out! Feel free to ask questions about moves you don't understand how to do, give feedback or request a workout!

Leg Day

Warm-up: 20 Jumping Jacks

30 Second High Knees

30 Second Butt Kicks

It Band Exercises (if you're dealing with this injury)

Side Steps w/resistance band-10 passes (5 steps each way)

Clamshells 25 each leg

Workout:

50 Squats

50 Calve Raises (last 10 fast)

20 Frog Jumps

30 Donkey Kicks (each leg) W/leg slightly bent

15 Forward-Backward Lunges (each leg)

30 Side Leg Raises (on ground-each leg)

100 Scissors (Lay on back, lift head, place hands under bum, lift legs about 4-6 inches, count every time legs cross)

Stretch out! Foam roll if you have one! If you don't, I highly suggest you get one! 

                                                                                       

Cardio + Legs & Butt

Warm-up: 20 Jumping Jacks

20 Straight Leg Kicks w/Arms (touch toes on each kick)

30 Second High Knees

30 Second Butt Kicks

(Here is where I'd do the IT Band exercises)

Workout:

10 Burpees

30 Donkey Kicks (each leg) w/leg slightly bent

30 Second Low Plank

30 Second High Plank

20 Frog Jumps

15 Forward-Backward Lunges (each leg) w/out tapping the ground between lunges

1 Minute Mountain Climbers (on the floor)

30 Side Leg Raises (on the floor)

50 Calve Raises (last 10 fast)

Optional: 1 mile run (or distance of your choice)

                                                                                       

This workout is from Ashley @ KickAshMom

All credit for the workout is hers. This is one of my favorite workouts because it's a huge challenge but feels so great when you finish it! 

                                                                                          

Safe Workout for ITB Syndrome

*These moves are about control, not speed*

Warm-up: 
25 Jumping Jacks
30 Straight Leg Kicks w/Arms
30 Second 1-2-3 Heisman
-Repeat-

Workout:
30 Clamshells (each leg)
10 (passes w/5 steps each way) Side Steps w/Band
15 Standing Side Leg Raises w/Band (each leg)
30 Side Leg Raises on Floor (each leg)
30 Donkey Kicks/Lifts on Floor (each leg)

1 Min. Low Plank
1 Min. High Plank

*Repeat if no pain is present*

Foam Roll & Stretch & remember to ICE that knee! 


                                                                                              

30 Minute Workout

Warm-up:
25 Jumping Jacks
30 Straight Leg Kicks w/Arms
30 Second 1-2-3 Heisman
1 Minute Jog in Place
1 Minute Back Pedal
35 Clamshells
25 Side Leg Raises w/Band

Workout:
1 Minute Jog in Place
35 Side Leg Raises on Floor
30 Second Side Planks (each side)
30 Second Low Plank
30 Second High Plank
20 Single Leg Squats "Bionic Woman"
30 Donkey Kicks/Lifts w/Leg Bent
1 Minute Jog in Place
20 Frog Jumps
30 Second Double "Unders" (Jumpropes)
50 Calve Raises (last 10 fast)
1 Minute High Plank
20 Reverse Squats " Goddess Pose, then go up to about 90 degrees

Stretch & Foam Roll