Step into fall with lean sculpted legs

Repeat this mantra with me: I will not wear sweat pants all fall and winter... I will not wear sweat pants all fall and winter!

Just because the notorious bathing suit season is coming to a close, it does not mean it’s time to stop striding towards your physique goals. As you pack up your shorts, skirts, and summer dresses go ahead and pull out your “skinny jeans.”

This quick lower body workout will have you slim and trim in no time. By super-setting a lower body strength exercise using moderate to heavy weight and lower reps to sculpt sexy definition and combining it with a high intensity, high volume exercise to increase power, torch calories, and melt fat you’ll be stepping into fall on two beautifully sculpted stems!

The Workout:

Repeat the two combo exercises consecutively for 2-3 sets resting 30-45 seconds between sets and before moving on to the next combination.

Combo A.

• Weighted Sumo Squat
• Assume a wide stance with your toes slightly turned out. Hold a weight with both hands with your arms hanging straight down in front of you. Bend at your knees as you lower your hips towards knee level, keeping a flat back
• Complete 8-10 reps using a heavy to moderate weight focusing on control and proper form

• Weighted Thrust
• Using a light to moderate weight assume a wide stance with your toes slightly turned out. Hold the weight with both hands, arms straight. Bend at your knees as you lower your hips towards knee level. Sinking down 1 inch lower, drive your hips forward as you engage your glutes. Use the power from the movement with your legs/hips to raise the weight to shoulder height. With control, return to the starting position and continue to repeat.
• Complete 15-20 reps using a light to moderate weight focusing on power with proper form

Combo B.

• Walking Lunge
• Standing up tall with your feet hip width a part. (Option: Hold weights in each hand or place a barbell over your shoulders to intensify exercise.) Take a step forward with your right foot placing flat on the ground in front of you as you come up onto the left toe. Bend both knees as you lower your hips straight down, allowing both knees to form 90 degree angles while maintaining a flat back-keeping your navel drawn in, and chest lifted. Rise up and drive the left knee (staying bent) up to hip height and then step forward. Keep repeating as you alternate legs.
• Complete 10 reps/leg with heavy to moderate weight

• Alternating Jump Lunge
• Assume a low stationary lunge position. Using power propel yourself upward as you switch legs in the air, landing with the opposite foot forward. Keep repeating with power and speed while maintaining proper form- not letting the knee strike the ground, not letting the front knee go over the front toe.
• Complete 15-20 reps/leg with light or no weight

Combo C:

• Single Leg Box Step-Up
• Stand behind a step or box that is approximately knee height or just below, place one foot on the box, step up allowing the other foot to meet and then lower back down with control. (Option: Hold weights in each hand or place a barbell over your shoulders to intensify the exercise.)
• Complete 8-10 reps/leg with moderate weight

• Single Leg Box Step-Up with Front Kick
• Perform a step up, stepping up with your right foot, placing it on the step, rise up, but at the top position extend your left leg in front of you and engage your quadriceps. Step down and repeat on the same leg for desired number of reps focusing on power and control.
• Complete 15-20 reps/leg using light or no weight

Combo D:

• 1-2-3 Hip Extension
• On the floor in a tabletop position or place hands on a step, extend your right leg out behind you up to hip height. Straighten the leg, point the toes, and squeeze your right glute. Squeeze your right glute to lift the leg. Try squeezing and lifting ½ an inch each time for a total of 3, lower back to hip height and repeat.
• Complete 10 reps (squeezing 1-2-3, back to hip height equals 1 rep). Perform on both legs using no weight- focus on maintaining a flat back and engaging your glutes not using momentum to lift the leg.

• Forward Jump Squat
• Beginning with your feet hip width a part, squat down. Using power from your legs, explode up and forward as you gently land with feet hip width apart, knees soft. Keep repeating for total number or reps.
• Complete 15-20 jumps using light or no weight.

Perform this lower body workout 1-2 times per week. Remember to work your upper body as well in a balanced weekly exercise routine and maintain healthy eating habits for results.

Stay bikini ready all year long. It doesn’t matter what time of year it is. Being in great shape and health is always in season!