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Bounce, baby, to the great outdoors with a leapin' leprechaun workout


As the weather heats up and the clunky clothing comes off, toned legs are a must. And with Saint Patrick’s Day right around the corner, there’s no better reason to kick your workout swag into full gear. Trim and toned legs are just a hop, skip and jump away, sistahs – literally. Try these super simple moves for a set of killer legs, made for those denim cutoffs you’ve been eyeing!

 

Skater Lunge

Stand with your feet shoulder-width apart and your arms out to the sides, parallel to the floor. Keeping your hips facing forward, place your left foot diagonally behind you. Then, lower into a lunge. Return to your starting position to complete one rep. Try to do 10 reps, switch legs and repeat.

Lunge tip: Don’t let your front knee go past your toes when in the lunge position. Injuring yourself is something we want you to avoid!

 

Two-Thirds Jump Squat

To work your quads and hamstrings, this exercise is ideal. Stand with your feet shoulder-width apart and your arms at your sides. Lower into a squat, but only about two-thirds of the way down (hence the name!). Then, jump straight up while shooting your arms toward the ceiling. For the best results, do two sets of 15 reps.

 

Dumbbell Step Up

For this exercise, be sure to grab a set of dumbbells and a bench. Start by standing behind the bench with your dumbbells grasped in both hands down by your sides. Place your right foot on top of the bench, and transfer your weight from your left foot to your right foot. It’s like you’re walking up a set of stairs, but there’s only one step. After fully standing on top of the bench with both legs, return to your original standing position by placing your left foot back on the ground. Repeat the first step with the opposite leg. Start by doing 10 reps on each leg, then increase the number as you get stronger and more comfortable.

 

Calf Raises

For the best looking calves in town, try this exercise. Stand on some sort of step, making sure that the balls of your feet are fully secured while your heels are extending off of it. Raise your heels and extend your ankles as high as you possibly can. Remember not to bend your knees! Slowly go back to your starting position as you continue to breathe. If you’re feeling adventurous, do one leg at a time while keeping your other leg dangling outward. Repeat for two sets of 20.

 

Chair Squat

Grab a chair and get goin’. Start by standing in front of a chair with your feet shoulder-width apart. Slowly lower your bum toward the chair, without actually sitting down of course. Throughout the exercise, though, be sure to keep your knees over your ankles. For some extra balance, place your arms out in front of your body. To finish, straighten your body upright and repeat. Beginners should try one set of 8 to 10 reps.

 

Farmer’s Walk on Toes

Grab a pair of semi-heavy dumbbells and hold them at your sides. Raise your heels and walk around the room for 60 seconds. Rest and repeat – how simple!

 

Pistol Squat

Start by holding your arms out straight in front of your body, parallel to the floor. Then, raise your right leg slightly off the ground. Push your hips back, and lower your body toward the floor as far as you can. Hold the position for a couple of seconds, then push your body back to the starting position. Do two sets 10 for optimal results.

 

 

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BY JILLIAN TERRY ON 3/14/2014 12:00:00 AM

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