If you feel that your legs, thighs and rear need a little tweaking, than I suggest doing the following circuit.
You will do 15 – 20 repetitions of each exercise (if you’ve got more in the tank at 15, then push it to 20).
Take a 2 – 3 minute at the end of the circuit, make sure to stay hydrated and repeat the circuit one or two more times.
Are you ready to GET KIRSCHED?®
- REVERSE CROSSOVER LUNGES TO A LATERAL LUNGE
- PLIE TOE SQUATS WITH MEDICINE BALL FRONT RAISES
- SINGLE LEG DEADLIFTS
- SUMO LUNGES WITH SIDE KICK TO A SQUAT JUMP
- REVERSE LUNGE TO A HIGH KICK
- PLATYPUS WALKS
REVERSE CROSSOVER LUNGES TO A LATERAL LUNGE
1) Start position.
2) Lunge forward, across the opposite leg.
3) Without pausing, step into a lateral lunge. Your anchor leg should be held straight in a 90 degree angle.
PLIE TOE SQUATS WITH MEDICINE BALL FRONT RAISES
1) Holding a medicine ball parallel to the ground, start with your feet wider than shoulder-width distance and turn your toes out.
2) With your knees turned out, lift your heels up as you squat down and up. Retract your should blades and engage your core for 15 reps.
SINGLE LEG DEAD LIFTS
2) Hinge at the waist. As you bend forward, soften your knees and stick your butt out.
3) Modification: If you’re feeling shaky, hold the back of a chair or the edge of a table for balance.
4) Modification: If you’re feeling great, try lifting your alternate leg as you go down.
SUMO LUNGES WITH SIDE KICK TO A SQUAT JUMP
1) Start position.
2) Lift your right leg from the knee and move it in a circular roundhouse.
3) Land out to the side, wider than you started and immediately squat down, channeling a real sumo wrestler.
4) As you come out of the squat, lift your right leg and kick out, leading with your heal.
REVERSE LUNGE TO A HIGH KICK
1) Start position.
2) Step into a reverse lunge.
3) Move directly into a high kick, keeping your leg straight.
PLATYPUS WALKS
1) Start in a plié squat position with your hands behind your head and your thighs parallel to the ground.
2) Waddle forward! Right foot in front of your left, stay engaged in the plie squat. Now reverse…