Monday, June 3, 2013

Summertime Tri's & Thighs

Summer is here! At least it sure feels like summer here in Vegas. With highs over 100°F, I am definitely feeling the heat.

And summer heat means tank tops/shorts and swimsuits.

Which means...

Time to focus on strengthening and toning our Triceps and Thighs, so I created a little workout to help us out.

I hate finding a new workout online, only to discover that I don't know what some of the exercises are, so let's walk through these together.

Seated Leg Raises {targets quads} - Sit on the floor with legs extended in front of you and feet flexed. Lift one leg as high as you comfortably can while keeping your foot flexed. Lower to floor without touching and repeat for 20 reps, then switch to your other leg.

Side-Lying Leg Lifts {targets inner thighs} - Lie on your side with bottom leg extended and top leg crossed over top. Rest either your knee or foot on the floor. Prop your head up with your hand or rest it on your arm. As you exhale, lift your leg, and inhale as you lower it - keeping your torso still throughout the exercise. Repeat for 10 reps, then switch to your other side.

Side Arm Push-ups {targets biceps, triceps, obliques, hips} - Lie on your side with opposite hand palm down in front of your shoulder. Wrap your other arm around your rib cage and bend knees slightly. Exhale and push yourself up until your arm is straight. Inhale while lowering yourself back to about 1 inch from the floor. Repeat for 10 reps, then switch to your other side.

Single Leg Circles {targets core, thighs} - Lie on your back with arms by your side and palms facing down. Point your toes and raise one leg toward the ceiling. Inhale and trace a circle on the ceiling, moving your whole leg, but keeping your hips still and planted on the floor. Draw 10 circles and switch directions. Repeat with your other leg.

No real good reason for no picture for this one.
I guess I figured a still photo wouldn't do it justice.

Scissor Kicks {targets inner thighs} - Lie on your back with arms by your side and legs extended. Lift legs to about 45°. Quickly open and close your legs, crossing right over left and then left over right. Repeat until each leg has crossed over the other 15 times.

Diamond Push-ups {targets triceps} - Start in the plank position with your feet about shoulder-width apart (drop to your knees, if necessary). Place your hands under your sternum with your thumbs and forefingers touching to form a diamond. Inhale and bend your elbows out to the sides, lowering your chest to the floor. Exhale to straighten your arms. Repeat for 10 push-ups.

4-Limbed Staff {targets triceps} - Start in plank position with your hands under your shoulders and your arms close to your body. Exhale and lower yourself down toward the floor. Keep your body parallel to the ground and your shoulder parallel to your elbows. Hold for 5 breaths.

Obviously, this one is my weakest link. My form is terrible because I do not yet have the strength for this pose.

I can't wait to add this workout to my summertime routine. Here's to strong, beautiful arms, and sexy, toned thighs!

If you give it a try, I'd love to know what you think. {even if you don't try it out, I'd love to hear your thoughts!}

Disclaimer: I am not a personal trainer or health professional. Please consult your doctor before starting any new exercise program.

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  1. Great workout and thanks for posting pics to go along with it - that really helps me!

    1. You're welcome, Ari! I hope you enjoy the workout. Sometimes I really need the pics, so I figured there were probably others out there like me, too. :)