Home Fitness Workout Routines – Use these 10 leg exercises for women to boost your fitness. Work your thighs, hips, quads, shoulders and calves at home to build beautiful legs and get the strong and toned body you’ve always wanted!
1. Knee high: 60 seconds. Bring your knees to waist level and slowly land on the balls of your feet.
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2. Death: 30 seconds + 30 seconds. Keeping your weight on your right leg, take a big step with your left leg and cross it behind your right leg. Return to the starting position by bending your knees until your right thigh is parallel to the floor. Keep your toes pointing in the same direction as your knees.
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3. Upper thigh exercises: 30 seconds + 30 seconds. Lie on your side, cross your upper legs and spread your lower legs. Change your lower leg and press the leg up and down for 30 seconds.
4. Squat Jacks: 45 seconds. Start, spread your legs, bend your knees and press your hips back. Step into your heels to jump up and return to the starting position.
5. Color Squat: 45 seconds. Get down on your hands and knees, straighten your legs and lift your hips to the ceiling. Return to the starting position and repeat.
6. Bulgarian Split Squid: 30 seconds + 30 seconds. Place a step or box behind you and stand tall. Place your right foot on the step, bend your knees and lower your waist until your left thigh is parallel to the floor. Return to the start, repeat for 30 seconds and switch legs.
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7. Skaters: 45 seconds. Walk forward with your back flat, jump to the right, bring your left leg behind you and bring your left arm in front of you. Go to the left and bring your right arm in front of you and your right leg behind you. Repeat for 45 seconds.
8. Plie squat calf raise: 45 seconds. Begin in a sumo squat position, with your legs straight, toes out to the sides, and thighs pointed at the floor. Lift your heels off the floor and squeeze your calves. Lower your heels and repeat.
9. Single leg raise: 30 seconds + 30 seconds. Lie on your back with your arms at your sides, knees bent and feet flat on the floor. Lift one leg and raise your hips as high as possible. Lower your hips, repeat for 30 seconds and switch legs.
10. Wall Sit: 45 seconds. Stand with your back against a wall, knees bent and thighs flat on the floor. Hold this position for 45 seconds.
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Enter your weight to find out how many calories you’ll burn doing these leg exercises for women:
Use these 10 exercises to boost your fitness and build the beautiful legs you’ve always wanted! Raise your arms to TweetTone and shave your “bat wings” with this 17-minute triceps workout! A quick guide featuring our top 10 triceps exercises you can do at home to sculpt beautiful, sexy and strong arms!
1. Lying triceps extension: 45 seconds. Lie on your back with your knees bent and a dumbbell in each hand. Extend your arms and place the dumbbells directly above your shoulders. Bend your knees and bring the cats up to your ears. Raise the dumbbells up and repeat for 45 seconds.
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2. One arm triceps raises: 30 seconds + 30 seconds. Lie on your right side with your legs, hips and shoulders together. Place your left palm on the mat in front of your right shoulder and hug your waist with your right arm. Keep your left arm straight and lift your upper body. Extend your arms and lower your head back to the mat. Repeat for 30 seconds and switch sides.
3. Hindu push up: 45 seconds. Start in downward dog position, bend your knees and lower your chest until it is on the floor. Keeping your arms straight, lift your head and move into the upward dog position. Lower your spine, lift your hips and return to the downward dog position.
4. Tricep dips: 45 seconds. Place your hands behind you on the chair, your fingers facing forward. Extend your legs and bend your knees until your arms are at a 90 degree angle, return to the starting position and repeat.
5. One arm triceps kickback: 30 seconds + 30 seconds. Holding a dumbbell in your right hand, step your left foot forward and your right foot back, bend your left knee and arch your spine forward. Lift your right knee back so that the upper arm is parallel to the floor, and extend back until your arm is fully extended. Slowly return the dumbbell to the starting position. Repeat for 30 seconds and switch sides.
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6. Dumbbell chest press: 45 seconds. Lie on your back with your knees bent and a dumbbell in each hand. Place dumbbells on the floor with hands directly above your shoulders and palms facing your feet. Lower your hand and repeat.
7. Squat and upper triceps extension: 45 seconds. Stand with a dumbbell in each hand and raise your arms up and over your head. Slide the dumbbells down until your thighs touch the floor. Stand up and raise the dumbbells above your head, bend your knees and lower the lats back. Repeat.
8. Butterfly pose: 45 seconds. Sit with your feet together, your hands behind you with your fingers pointing forward, bend your knees and let your thighs fall. Keep your arms straight and keep both knees together as you push your hips up. Bending your knees, lower your body to the starting position and repeat.
9. Shoulder flexion: 45 seconds. Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and raise the dumbbell until your hands are parallel to the floor and your knees are under your wrists. Bring the elbows and arms to the center and return to the starting position. Keep the dumbbells up and extend your arms straight. Return to the starting position and repeat for 45 seconds.
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10. Punching bag speed: 45 seconds. Stand with your feet shoulder-width apart, knees slightly bent, knees up to shoulder level, and hands at eye level. Shift your weight to your right leg and swing your right leg twice. Then shift your weight to the left leg and swing your left arm twice. Continue turning to the side for 45 seconds.
Calorie calculator for women Enter your weight to find out how many calories you burn doing triceps exercises:
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Go quickly from one exercise to the next while doing this 15 minute Abs & Obliques Superset. Supersets cause your body to release endorphins while you exercise. A surge of happy hormones can boost your mood and confidence, and the good news: you can exercise anywhere, even at home.
“Exercise” is a healthy stress that, when used properly, can make your body change and become stronger and more productive. Some studies show that regular physical activity can have a positive effect on our body’s health and immunity.
Other studies show that during the flu season, a temporary increase in body temperature can kill some bacteria, and the stress-relieving benefits of exercise can help improve your health.
No matter where you are at home, you can do a complete workout at any time to stretch and strengthen your body. All you need is body weight and minimal equipment.
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This is a functional exercise that works one of the largest muscles in the body – the head and legs.
Regular exercise, eating well, and getting enough rest are some of the best ways to get the best physical and emotional results. If you are looking for more exercises to do in the comfort of your home, please visit our exercise portal at https://herbalifenutritionfitness.com.
Samantha Clayton serves as Vice President of Sports Performance and Health Education at Herbalife. He is also the Vice President of the Fitness Advisory Board. Clayton represented Great Britain in 2000
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