SCULPTED LEGS CIRCUIT

These are low impact, but tough circuits. You have to be willing to feel a little burning pain.*  The more burning pain you learn to deal with the better the results.

*If you feel sharp, stabbing pain stop immediately!
The lunge is “The Queen of exercises” for the lower body of women. The advantage the lunge has over the squat is that it works the gluteus maximus through the entire range of motion. In terms of body shaping…the greater the stretch…the better the butt! 
Pay close attention to form while performing these exercises and really feel your muscle working. Understand, it’s not how many reps you do that will show progress, it’s working the muscles correctly while increasing workload and/or length of workout; which you choose depends on your goal. The amount of rest between exercise circuits depends on you level of fitness. Keep in mind; to raise your heart rate for cardio effect these exercises are done non-stop from one to the next. We will start with the lower number of repetitions gradually increasing to the highest number listed. For muscle confusion reverse the order of the lunges every workout.  

THE MOVES

Timing: Non-stop from one exercise into the next until you’ve performed all four

Do not sacrifice form for increased number of repetitions; we want long, lean, healthy muscles! Unless you are an advanced athlete or dancer, do not extend your knee beyond your toe.

Forward Lunge: Starting with feet together take a long enough stride forward that you have to explode back to the starting position or you lose your balance. Do 10 to 20 repetitions each leg.                                                                                                                                                                          
Reverse Lunge: Start with feet together, take a long enough stride back that you have to explode back to the starting position or you lose your balance. Do 10 to 20 repetitions each leg.   

Angled Lunge: Start with your right foot turned at a 45 degree angle and with your left foot to step towards the 10 ‘O Clock position with a long enough stride that you have to explode back to the starting position or you lose your balance; alternate legs. Really stretches the inner thigh of the support leg. Do 10 to 20 repetitions each leg.