Do you want Tina Turner-like legs? Well, you've got to step up your fitness game if you want sculpted legs like this "leg-endary" diva. Your best solution: Cross training.
While walking is a great workout, keep in mind that your body benefits from cross training activities. It's as easy as adding strength training to the end of your daily walking workout, trying a total-body yoga tape or being your own private dancer at home for 30 minutes. The purpose is to keep your body guessing by doing different activities that encourage you to step up your ordinary routine.
Cross training also helps to prevent injuries by challenging your body to use different and opposing muscle groups which helps to establish better body tone and increased strength. And, it also gives your muscles a wake-up call, so that they don't get used to the same exercise movements.
With all of cross training's benefits, if you're still struggling to find time to include some unique activities into your regular routine, we've pulled together a week-long cross-training workout plan to accompany your regular cardio routine, incorporating targeted and highly beneficial cross training moves for your lower body, too. Try this plan and you'll see a change in your body that you'll love - leaner and lovelier legs!
Sunday Power Legs Strut
While walking your usual route how about adding a series of walking lunges to your outing. Here's what you do: Walk for at least five minutes to warm-up. Stop. Place both feet together and place your hands on your waist for balance. Move your left leg forward, taking a big step out until you're in a lunge position. (Remember to try to keep your knee in line with your ankle.) Now, bring your right leg forward and stand up tall. Alternate legs for a total of 12 lunges. Continue your power walking for five more minutes, and then start the lunge series all over again. Do this workout for 30 minutes.
Monday Power Lunch Walk with a Pose
Bring your walkman to work and move to your favorite tunes for 35 minutes during lunch. Warm up for 5 minutes, walk for 25 minutes (or around 8 songs) and end by cooling down for 5 minutes. Now, stand with your back against a wall, making sure that your feet are at least a foot from the wall. Slide down the wall until your thighs are parallel to the floor. Don't extend your knees beyond your feet. Hold this position for at least 30 seconds. Work toward one to two minute holds for three sets. Don't forget to stretch.
Tuesday Keep your Eyes on your Thighs
Let's keep it light today. Grab a floor mat. Lie on one side and keep your lower leg bent. Lift your upper leg up and down until the leg tires. Now, turn on your other side and repeat the process. The goal: two sets of 50 - 75 reps on each leg. Work this routine to your favorite song or during commercial breaks on television.
Wednesday Let's Squat to It!
Take the clothes off of your treadmill and power walk for 25 minutes. Don't forget to add your warm-up and cool-down time. Now, using a chair or a pole for support, stand with your feet hip-to-shoulder width apart, toes and knees facing forward. Hold the stick or chair with a wide overhand grip and start moving down and then up. Imagine your butt extending back to sit in a low chair as you go down. And, don't forget to squeeze it to feel the burn on your return up. It should take you four counts to get down and four to return to a standing position. Do eight to 12 squats. End your exercise session with a series of stretches.
Thursday Pilates Points
Get a video or take a class that uses Pilates stretch movements. This exercise helps to keep your "core" - the all important abdominal muscles - strong. The added benefit: You'll trim and tone your total body, especially your legs.
Friday Sprinting Down Memory Lane
When was the last time you were on a high school track? Memories of running track may come to mind when you hear the word sprint. However, if you like to challenge yourself, move toward trying a few running sprints between your walks. Check out your local high school, gym facility or stake out a stretch of sidewalk in your neighborhood. Pick a start and end point and run between the two points, giving it all you've got to give. Sprinting helps build great leg strength, and it also helps to build cardio endurance.
On your mark, get set, go!
Saturday Stretch & Flex Day
Cross-Training can be tough on the body. It's important to build in active rest days. Today, take some time to stretch your mind and your body. Try these flexibility moves after a 15-minute stroll with your partner or a friend!
Here's all you need to know to get started.
Is this Plan for me?: This plan is for a woman who walks or exercises regularly but wants to add variety to her workout week and tone and sculpt her body. If you're new to exercise, consult your doctor before starting this or any exercise plan.
The Goal: Mix longer, slower-paced walks with shorter, faster walks. And, add these power-sculpting moves to your workout to add variety and burn more calories while building strength.
Stretching:
Always stretch after your exercise sessions. It'll increase your flexibility, improve walking form and help prevent injury.
Strength Component:
Plan on attending a 30- to 45-minute strength class once a week to learn more moves to add to your cross-training program, and try our fitness demos, too.
Tips:
Build in variety. Plan varied distances and speed to keep your walking interesting; average out to at least 40 minutes of exercise per day.
Involve your family and friends in your cross-training week. It'll keep them supportive of your workout schedule.
The Results: Over time, you'll notice firmer, shapelier legs and a greater ability to handle day-to-day tasks such as running after your kids and bounding up stairs instead of taking the elevator.
Estimated calories burned per week: 1,900
Pounds lost in a year: 28
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