5-Minute Friday!

downloadA few years ago I had a story published in Chicken Soup For the Soul. The title of the book is From Lemons to Lemonade. You can click on the Chicken Soup link to view the story and learn more about my fitness journey!

Here is today’s 5-Minute Friday workout for legs!  You can perform this after your cardio session or when you are out of the shower and styling your hair or brushing your teeth. Added weights are an option and you can hold a dumbbell in each hand to increase the workout intensity. Otherwise, let the weight of your body challenge your muscles in this quick workout!

Squats- Stand with your feet approximately shoulder-distance apart. Keep your feet parallel with each other and your toes pointing forward. Inhale, bend your knees and lower your hips behind you as far as possible. The goal is to lower until your thighs are parallel with the floor- however, this should only be done if you are able to keep your shins perpendicular to the floor as you squat. Remain in the lowered position for one second and then exhale, slowly straighten your legs and return to the starting position. Repeat 10 to 12 times.

Curtseys- Immediately begin a set of curtseys from the same starting position. Shift your weight onto your left leg and lift your right foot slightly off the floor. Bend your left knee as you cross your right leg behind your left. Place your right foot on the floor approximately a foot behind and to the left of your left foot. Bend both knees and act as if you are genuflecting to the queen. Straighten both legs, shift your weight onto your left foot and return your right foot to the starting position. Repeat 10 times in each direction. From the starting position, quickly move into the next exercise.

Toe/Heel Raises- Stand tall and shift your weight onto your toes. Raise your heels as high as possible to feel the contraction in your calves. Lower your heels and shift your weight backward as you raise your toes and feel the contraction in your shins. Avoiding sticking your rear out for balance. Complete 15 to 20 repetitions.

Perform these three exercises two or three times for a quick 5-minute leg circuit. Add this to your morning routine two or three days a week with a day of rest between sessions or use the rest day to blast your arms in our other 5-minute Friday workout!

Contact me with any questions!

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