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A 15 minute Leg Workout Ladies don’t want to miss. Complete Lower Body Fix at home.

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root
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Missing the gym or having no time to workout can be annoying.  Now, you can burn fat, tone your legs and firm your bum right at home with little equipment.  This video shows you exactly what to do to get the lower body you desire.  Tone and no bulk!  Follow along with Bethany with this killer lower body fix workout created by Top American Trainer, Doug Bennett.  You’ll find out real quick why top models hire him to get runway ready.  There are no workouts like this anywhere.

15 Minute Leg Burner : Home or Travel
Here’s a new easy leg workout for you to try at your own risk. Great to tone and get your legs shaped. Perform 1-3x or 2X and run/sprint for 1-3 miles ( hill walks if you can’t run) after the workout. Warm up jump rope 1-3 minutes then
 
Perform:
  • Squats with heavy dumbells for 30 reps ( best results if you pyramid the weight starting heavy to light. For example: perform 5 reps w/40 lbs. then 5-10 reps with 30lbs. And finish remaining reps with 20 lbs until all 30 reps are Finished ).
  • jumping squat in to out w/ medicine ball (heavy) 25 reps or no weight 50 reps
  • pulsing squat ( barre’ pulses) 50-100 reps
  • pulsing lunge with or without dumbbells. 25 reps without Dumbbells or 10-20 holding a 5-15 lb. Dumbbell in each hand
  • switch front kicks to bag 25 each leg or snapping kicks to air ( don’t over extend) 50 reps each leg
  • stand ups 25 each leg or with weight ( holding single dumbbell under Chin horizontal) 15 each leg
  • bridges with weight (heavy) 50 reps or without weight 100 reps
  • star jumps 25-50 reps ( recommend)
  • stand ups 25 each leg or with weight ( holding single dumbbell or medicine ball under Chin horizontal) 15 each leg
  • run high knee 1-2 minutes
  • stand ups 25 each leg with or without weight
  • kicks same as above but for 1 minute instead of reps
  • 10 push ups.
  •  
Repeat all again if you have time and are not a beginner..

Note: cut all reps in 1/2 if you are a beginner and don’t use weight. Always consult your doctor before starting any exercise program. Perform this workout at own risk!
 

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A 15 minute at home workout video to help you burn calories and shape your legs!

By
root
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0

Getting a good at home leg workout to help you burn calories and shape your legs in under 15 minutes can be challenging for most.  Yet, Doug Bennett, pro-trainer for 26 years shows you how to get the legs you desire with little or no equipment right at home.

Just think, in under 15 minutes the time it takes you to drive to the gym or fold laundry, you could already be on your way to burning fat and feeling your leg workout.  All you’ll need for this home workout is your body, a mat and a 20lb medicine or slam ball (both are optional).

If you don’t have either a medicine or slam ball then I would recommend purchasing one as this is a great piece of exercise equipment for your whole body and cardio.  I will be showing many more workouts that utilize a medicine or slam ball.  The ball slam works your arms, endurance and core if done correctly.  In the video, Bethany a trainer and mother of 2 at 46 years old shows a ball slam in the following manner:

  1. Stand with feet hip distance apart
  2. Bring ball over head with straight arms.  Engage abs and begin by folding body over so your looking down by the time you release ball.
  3. Keep arms locked out and hinge at the hips to throw ball hard towards ground.  When you let go of the ball your body must be in an L Shape to ground with your hands and arms out from the body.  Make sure not to just throw the ball down like a basketball.  This doesn’t work your core.
  4. Pick up ball and repeat immediately.
  5. see video for demonstration

NOTE: Always consult your doctor before starting any exercise program.  This video and article is for educational purposes only and is not a personal prescription for exercise.  Perform at own risk.

Make sure you have no knee, lower back or abdominal injuries before performing these exercises.

I hope you get to try this at home workout to help you burn calories and shape your legs along with Bethany at your own risk.  Take your time.  If you don’t have a ball then replace with a plank or bicycle (ab exercise) for 1 minute.

You have more time? Ok.  Simply keep going with the routine below after performing the workout in the video:

  • Step up 25 right leg (see video)
  • Step up 25 left leg
  • Star jumps ( see video ) 25x
  • Repeat all 3 above 3 x before moving on…
  • Jog mile or run high knee 3 minutes
  • Push ups 4 x 10-25
  • High Plank 4 x 1 minute
  • Ball slams 3 x 25
  • Mountain climbers 2 minutes
  • 100 jumping jacks (make fist and go over head)

Make sure to comment below for any questions regrading at home workout to help you burn calories and shape your legs.  Also, let me know what other workouts you’d

Want more workouts for your home or gym? Simply, tap here and sign up for my FREE Help.

Related Blog Posts:

How to get the legs you desire (muscular, skinny, fit).

By
root
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Getting great shaped muscular, skinny and fit legs isn’t just a 7 minute workout.  That’s why it’s called a workout.  Emphasize “Work”.  Yes, it takes work to get the legs that you always desire.  However, if you put exercises together in a certain way the time it takes to get great looking legs will take less time.  Hence, that’s what makes the difference between an average trainer and a top trainer.
Although this article isn’t your personal guide to getting the legs you desire, it will give you tips on how to make your leg workouts more effective at the gym or home.

This leads us to a question, “What do you want you legs to look like?”

Muscular? Fit? Skinny?

Here’s a quick glimpse ( not all) of the top exercises (muscular, skinny and fit legs) you should perform for each (not necessarily all at once but an example as you’d need your own personal training plan to get best results):

NOTE: your diet and genetics both play a key part in the outcome.  Hence, if your legs are made up genetically of more fast twitch muscle fibers then you’ll respond quicker to weight training and tend to look more muscular.

Muscular legs:

  1. Squat (barbell or dumbbell):   4-6 sets x 6-15 reps.   sumo squat, front or parallel
  2. Leg Press: 4-6 sets x 6-20 reps   feet parallel, feet wide with toes out, feet together with toes out and high up on platform.
  3. Back leg Curls: 4-8 sets x 8-15 reps * 8 sets for advanced as our hamstrings are not used as much as quads.
  4. Sprints: 4-8 x 25 yards, 4-6 x 50 yards, 2-6 x 100 yards   300’s x 2-4x with 30-60 sec rest
  5. Hill sprints 10-25 x 20 yards
  6. Lunges (walking or alternate pushing off toes)
  7. Bike (hills and higher gears)
  8. Plyometrics  with or without weight (medicine ball etc.)
  9. Skating
  10. Heavy Sled Runs

Fit Leg Exercises

  1. Squats  mix between high reps 15-20 and low reps
  2. Leg Extensions (all three ways, see video above) immediately followed by jump rope high intensity 1 minute or jumping jack if can’t perform jump rope.
  3. Walking Lunges with or without dumbbells  walk 20 feet x 8 active rest with jump rope
  4. Running short and long runs (3-12 miles), terrain and hill running included.
  5. Sprints mixed with short runs in same workout  8 x 25 yards x 1 mile run x 2-3
  6. Jump Rope or Jumping jacks 2-8 x 1-3 minutes
  7. Sissy Squats ( holding secure post with arms out straight, toes parallel and leaning back up on the balls of your feet the entire time in a squat position, see picture)  3-5 sets x 25-100 reps
  8. Star Jumps (much better and safer then burpees)
  9. Sled Runs light weight
  10. Plyometrics
  11. Kick boxing

Skinny Leg Exercises:

  1. Short and Long Distance Running (5-12 miles) 4-6 days week
  2. Lunges with no weights (walking 20-30 feet x 2-5x)
  3. Barre’ Exercises, Power Yoga, Pilates (pulsing etc.)
  4. Jump Rope ( high knee running)  3-5 x 1-3 minutes
  5. Ladder Exercises (high knee running) 2-4 x 2-3 minutes
  6. Back Leg Curls using a fitness ball 3-5 x 20 reps
  7. Leg press with feet out wide with very light weight for the inner thighs, pulsing 3-5 sets x 25 reps
  8. Squats with bar (25-45lb) or body weight 2-3 x 20-30 reps

Below is the star jump: best to do immediately after performing a short sprint or heavy leg exercises like a squat.  Perform 20-50 reps depending on fitness level.  Tuck into downhill ski position and jump high off the ground and throw legs and arms out into position as seen in pic 2 and go back into tuck position before reaching the ground.  Repeat

Set up into starJump up high

Below is a sissy squat.  Best done immediately after heavy weight training on the legs or a leg extension exercise.  If at home, perform and then immediately follow with jump rope or star jumps.  Perform 3-5 sets 25-100 reps depending on fitness level.

Best leg burner
Best leg burner: Sissy Squats, Step 1 start in a squat position on balls of feet entire time with arms locked and straight in front of you.  to make very effective pulse in this position 1-2 inches at the end or exercise for another 10-20 reps

step 2 of exercise
step 2 of Sissy Squats: Go back and down towards ankles and return to step 1 and repeat.

Below is an Expert Training Tip from Pro-Trainer Doug Bennett.  Change the direction of feet to laser focus the leg extension to target your inner thighs (toes out and heels together), outer thighs (toes together and heels out) or front quads (feet parallel).  Always flexed toes throughout (toes pulled back).

Example of what to do:  Advanced training> after performing heavy squats and/or leg press perform 5 sets of 30 reps of leg extension @ 60% max.  30 reps = 10 reps feet parallel, 10 reps toes in, 10 reps toes out.  After each set perform 1 minute high knee running.

Need help then simply comment.

Need an expert leg workout plan to get muscular, skinny and fit legs with most of these exercises you can do anywhere without a gym?

Then take a look at Pocket Trainer for Legs ( a 21 day lower body fix) for only 99 cents on Kindle.  Note: also in printed version.

Your Lower Body Workout Plan

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