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We are going to go through 6 exercises to slim your legs and add definition.
In this video we are going to do:
*2 Sets*
1. Leg Circles going forward: 20 secs each leg
2. Leg Circles going back: 20 secs each leg
3. Hip Bridge: 30 secs
4. Modified Outer Leg Lift: 20 secs each leg
5. Weighted Pile Squat: 20 secs
6. Reverse Leg Raises+Pulse: 20 secs each leg
– 30 seconds break time between sets
– Repeat one more time
1x a day, three days a week
+
1x a day, three days a week (Intervals)= 6 days total
Intervals on a treadmill
Cardio Workout
Time. Speed Intensity
5min. 3.5. 10%
2min. 5.0. 0%
1min. 4.0. 3.0%
2min. 5.1. 0%
1min. 4.0. 3.0%
2min. 5.2. 0%
1min. 4.0. 3.0%
2min. 5.3. 0%
1min. 4.0. 3.0%
2min. 5.4. 0%
1min. 4.0. 3.0%
2min. 5.5. 0%
1min. 4.0. 3.0%
2min. 5.6. 0%
1min. 4.5. 2.0%
2min. 5.7. 0%
1min. 4.5. 2.0%
2min. 5.8. 0%
1min. 4.5. 2.0%
2min. 5.9. 0%
1min. 4.5. 2.0%
2min. 6.0. 0%
My meal plan: What I ate mostly for 4 weeks.
Monday*
Breakfast
Peanut butter Oatmeal
1 large grapefruit
Snack
25 cashews
Lunch
Eat out: Moe’s Southwest Grill 2 chicken tocos
Snack
1 piece of string cheese
0% fat Greek yogurt
Dinner
Salmon
1 cup of brown rice
Snack
2 cups of frozen grapes
Tuesday*
Breakfast
Vegetable Omelet
1 banana
Snack 1 piece of string cheese
0% fat Greek yogurt
Lunch
Turkey Salad
1 apple
Snack
1 banana
1 piece of string cheese
Dinner
Chicken Stir-Fry
2 cups of broccoli
1 cup of brown rice
Wednesday*
Breakfast
2 Scrambled Eggs
1 large grapefruit
Snack
0% fat Greek yogurt
25 cashews
Lunch
Leftover Chicken Stir-Fry
1 cup of brown rice
Snack
1 banana
1 piece of string cheese
Dinner
Baked Chicken with brown rice
2 cups of broccoli
Thursday*
Breakfast
Omelet Scramble
1 banana
Snack
2 small boxes of raisins
Lunch
Turkey Wrap
1 apple
Snack
Small smart Balance Light Butter Popcorn
Dinner
Grilled Chicken
1 cup of brown rice
2 cups of broccoli
Friday*
Breakfast
Vegetable Omelet
1 large grapefruit
Snack
0% fat Greek yogurt
1 banana
Lunch
Turkey Wrap
1 apple
Snack
15 baby carrots
2 Tbsp of hummus
Dinner
Leftovers Grilled Chicken
1 cup of brown rice
2 cups of broccoli
Saturday*
Breakfast
2 Eggs and Ham
1 medium grapefruit
Snack
1 piece of string cheese
25 cashews
Lunch
Mediterranean chicken wrap
1 apple
Snack
Small Smart Balance Light Butter Popcorn
Dinner
Whole Wheat Pasta with Vegetables
2 cups of broccoli
Snack
30 baby carrots
Sunday*
Breakfast
Oatmeal
1 large grapefruit
Snack
2 small boxes of raisins
1 piece of string cheese
Lunch
Turkey Salad
1 apple
Snack
15 baby carrots
2 Tbsp of hummus
Dinner
Salmon Salad with 2 Tbsp vinegar dressing
Snack
1 Skinny Cow ice cream sandwich
What I Ate Today: Meal plan video
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Music by: Jerry Folk (Futura)
Music by: Promnite (Through The Night)