Tight, toned legs

Now that it is close to Summer time everyone is trying to quickly get in bikini shape.  Most people have one area in particular that they are working on toning up.  So today I will be going over  a leg workout for you to try.   Do this workout 2-3x a week.  Perform 10-12 reps.

1. Lunge with Med. Ball or DB Twist: Perform a forward lunge making sure your knees don't go past your toes.  Than twist with the medicine ball over the bent leg. 

       2. SB Hamstring Curls: Lying on ground with back on ground heels on top of a SB.  Slowly roll the SB in towards your glutes than release back to let heels rest while legs are straight on the ball. 

      3. Single Leg Split Squats:  Place one foot on top of a SB.  As you squat down towards ground with one leg kick back the leg that is on the ball.  Than slowly stand back up bringing ball in towards body. 

     4. Side to Side Squats:  Sitting down in a squat position staying in squat slowly step side to side.  One rep is going from left to right. 

     5. Reverse Lunge with Knee Drive:  Step back to form a 90 degree angle with back leg after you land drive knee in towards chest and release back towards ground.  Repeat all reps on right leg than switch to left side. 

   6. Plie Squats: Step your feet wider than shoulder width apart.  Slowly squat down so weight is in glutes and push up to sky with inside of feet to work inner thighs.  

By doing this workout 2-3 times a week 10-12 reps an exercise you should start to see your legs toning & tightening just in time for swimsuit season!   Write your comments below on how you like the workout!  Check out www.safiretraining.com for more information.

Work that booty!

It's no secret I really like to work the booty.  I believe this muscle group is so neglected during the day that it needs to be strengthened, tightened, stretched, and toned.  It is the biggest muscle group in your body and we should be working it to be the powerhouse of the lower body.  So below is a great workout to work that booty! 

With all the exercises perform 3 sets if your advanced, 1-2 sets if your starting out.

1. Reverse lunge- 

In lunge position step backwards forming 90 degrees in the front leg and 90 degrees with the back leg.  Chest should be lifted up, eyes facing forwards.  Alternate legs sinking down into your glutes to really get that burn.  Use weights if you want more resistance.  Perform this exercise- 10-12 reps.

2. Angled Glute Lifts 

On all 4's pulse leg out behind you lifting up to side and down.  Perform this exercise 20 times each leg.

3. Side lunge with a leg raise

(The ball is not necessary) 

Perform a side lunge over to one side of the body.  As you are standing upright lift opposite leg straight in the air.  Repeat back on one side of the body.  Do all 10 reps on left side of body before switching to the right side. 

4. Squat Jumps

Squat down as you reach your lowest point reach arms upwards quickly and exploding up onto toes and jumping up as high as possible.  Land back in squat position absorbing the landing with your glutes.  Perform this for 30 seconds. 

5. Squats to a side kick

Perform squat as you are coming to the top kick leg out quickly to the side and perform another squat and as you stand quickly kick with the other leg.  Perform 16 total kicks alternating sides. 

6. Deadlifts 

Keeping dumbbells in front of quads slowly shift weight back towards glutes.  Slowly lower weights down to the ground keeping legs straight but knees not locked.  As you reach the ground (or as low as you can go)  pull up to standing position using your glutes and hamstrings.  You want to be slow and in control of your body the entire time.  Perform 10-12 reps.

These are 6 great exercises you can do to help you tone and tighten that tush.  Check out www.safiretraining.com for a video on how to do these moves.

No time to workout this week? Try Tabata Training

What is tabata training you ask?  Is it like intervals while similar but it involves exercises and is not just limited to the treadmill or other cardio machines.

Tabata training is performing an exercise for 20 seconds as hard and as fast as you can.  Your heart rate should be very high well doing these exercises.  You than will get a 10 second rest and than repeat the exercise for 20 seconds and rest again for 10 seconds.  This is the pattern you will be doing during your tabata training.  Your workout will only last 4 minutes.  If your not tired by the end of the 4 minutes you need to push yourself even harder.

Below are some sample tabata exercises you can do in your own home.

*Note do not perform these exercises if you have a heart condition or were suggested  your doctor to not get your heart rate above a certain beat per minute while exercising.

Below workouts will be done 20 seconds and than rest 10 seconds before performing the same exercise one more time and than resting and move onto the 2nd exercises on the list.  So every exercise is performed twice before moving on.
Workout #1- recommended for beginners 
1. Jumping Jacks
2. Push-ups
3. Squats
4. Up/down planks

Workout #2- Intermediate to advanced 
1. Split Jumps
2. Donkey Kicks from side to side
3. Split Jumps with a reach to sky and touch the ground
4. Plank Jacks w/push-up

Workout #3- Intermediate to advanced
1. Butt kicks w/jumping jack arms
2. Squat Jumps
3. Burpees
4. Plyo-Jacks- (Jumping jack w/a jump off the ground)

Enjoy the holidays and get a quick 4 minute workout in to burn those calories!!
Check out www.safiretraining.com for more workout ideas.