Welcome your new week with the opportunity to work those legs using only your body weight. This exercise routine is great for outdoors, indoors, or anywhere you are. If you do not have space for walking/jogging, you may march in place or simple perform the leg exercises by themselves.
Given the cooler fall weather, my favorite place to do this workout is outside because the sun provides me with Vitamin D; the cooler weather refreshes me; and I love adding in walking to my workouts because it has a very therapeutic effect.
Depending on how fast you walk/jog, this workout should take you about an hour to complete and leave you super sweaty! Enjoy!
Begin by walking or jogging about 5-10 minutes to warm up.
Pause your walk for jump squats (1 minute). Modification: Regular squats with calf lifts.
Break up each exercise by walking/jogging .1-.2 miles – or a distance comfortable for you to keep your heart rate up. At the end of the hour, you should have walked about 1.5-2 miles. The goal is to do the exercises along the way.
Pause your walk for alternating jumping lunges (1 minute). Modification: Alternating, backward-stepping lunges.
Walk/jog.
Pause for calf lifts (hang heels off the side of a bleacher, step, riser, etc.) (1 minute).
Walk/jog.
Pause for high knees (1 minute). Modification: march in place or perform standing crunches (while standing, bring your knees in one at a time to the chest).
Walk/jog.
Pause for plie squat with calf raises (1 minute).
Walk/jog.
Pause for one-legged squats using bench or riser as a guide (2 minutes). Don’t forget to alternate legs after 1 minute is up!
Walk/jog.
Pause for wide squat (1 minute).
Walk/jog.
Pause for curtsy lunge (2 minutes - 1 minute per leg).
Walk/jog to cool down.
© 2016 Melanie Glover. All rights reserved.