Hump Day HIIT :: Single Lady legs

Hi there!

Welcome to this week's HIIT workout, Single Lady Legs.  This workout is more than just a tune up for those beautiful legs. It also challenges core stability and works inner muscles that help protect the joints. This is ideal for runners as it helps brings muscular awareness around the hips, knees and ankles, all of which, take a beating on long, pounding, runs.

This workout also moves the body in a 360 motion, so you're working your entire body as a collective unit and not in parts, which is key for the longevity of your fitness. The more you can recruit the right muscles to work and support other primary movers the longer you'll be able to train at a high level!

Enjoy! And let me know how it goes!

xxSummer

 
Go for 45 seconds and rest 15. Go through the strength circuit and repeat x3!

 

Single Leg Deadlift Windmill (right and left)

Ground down on the right foot and hinge forward in a Warrior 3

Bring arms out to the sides in a “T” shape

Rotate the left hand down towards the ground, then back to center

 Next rotate the right hand down to the ground, then back to center

Stay on the same side for the first 45 seconds, then repeat on other side for 45 seconds.

 

Single Leg Squat + Walk Out (right and left)

Ground down on the right foot, and come into a squat with the lifted leg bent behind you. Try to come down as far as you can can go with control.

Then, bring your hands to the ground and walk out to a plank

Walk your hands back to your feet (without shifting the hips side to side)

Stay on the same side for the first 45 seconds, then repeat on other side for 45 seconds.

 

Skinny Squat – Side Lunge (right and left)

Bring feet close together.

Heels are grounded the entire time

Keeping your tush low, bring the right leg out to the side in a side lunge

Bring the leg back to a skinny squat, while staying low

Stay on the same side for the first 45 seconds, then repeat on other side for 45 seconds.

 

Single Leg Push Ups (alternate legs)

Start in a plank position

Lower your body in a tricep position (keeping your elbows close to your body)

 

Cardio Planks

Start in plank position with feet hip width apart

Then hop your feet out and in for the full 45 seconds

 

Repeat this and go for 3 rounds!

 

Want to add more?
Add this dose of cardio at the end of each round.
Go for 45 seconds, rest 15, and repeat x3

 

 

Single Leg Square Hops

Start standing on one leg and hop in a square formation trying to add speed with control.

 

Step Back Lunge + Knee Drive (right + left)

Start standing with both feet together, step back with the right leg and bend the back knee towards the ground. Bring the right leg through and drive the knee up into a hop.

Stay on the same side for 45 seconds and switch to the other side.

 

Skaters

One of my favorites! Try to focus on using your legs and core to stabilize you, rather than quickly bouncing back and forth.