Realized that these days in the evening, rains kept pouring.
Heavily for consecutive days.
I personally dislike rainy day.
First of all, it will be troublesome to have any outdoor activities.
Then, I have a very weird feeling when it started to rains.
I got worried about something, something that I myself don't even know what it is.
Plus all the thunders and lightnings make situation even worst.
Worries no more if you're one of my kind.
I tried to have some indoor exercises to distract myself from all those foolish worri-ness.
It really works.
And might get myself lean legs and tight tush.
lmaoXD
actually I just want to execute my flabby thights.
You'll just need a 15mins to have slammin lower body.
This workout created by Marcela Ceselka, personal trainer at Club H Fitness in NYC.
It targets on glutes, quads, hamstrings, hips, inner thighs and calves.
Do it 3 days a week, 2/3 sets, resting for 60 secs between each.
STEP UP WITH LEG LIFT
- place your right foot on a step/bench & put your hands on your hips
- push yourself up until your right leg is straight & your standing on the bench
- squeeze your glute to raise your left leg as far behind you as possible without arching your back
- reverse to return to start
- that's 1 rep, repeat on the left leg
- alternate sides for a total of 12-15 reps
REVERSE LUNGE WITH FRONT KICK
- keeping your abs tight, step back with your right foot & lower into reverse lunge
- squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg
- that's 1 rep
- do 12-15 continuous reps, then repeat on the other sides
LATERAL LEG LIFT
- with your hands on your hips & your feet hip width apart, bend your knees to lower into a squat
- pause, then stand and lift your right leg out to the side as high as you can
- return to start
- that's 1 rep, repeat with the left leg
- 12-15 reps on each side
PLIE SQUAT JUMP
- stand with your legs about 2feet apart, toes turned out & hands on your hips
- rise onto your toes, bend your knees & sit back, lowering yourself until your thighs are parallel to the floor
- jump off the ground , bringing your feet to hip-width apart and landing softly on your toes
- that's 1 rep
- continue quickly jumping your legs out and in for 15-20 reps
Can't get the instructions well?
Here's the vid :)
thanks to WOMAN'S HEALTH :)
