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Summer Kickoff Leg Workout

May 30, 2017 By Heather Blackmon

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Summer is (unofficially) here! We’re spending the week on vacation in Mexico, where it’s way too hot to wear pants. Strong legs help me climb the zip-line towers, run along the beach, and look great in shorts. A tough leg workout is a great way to build fat-burning muscles that you can show off this summer.

This leg workout is one of the workouts from last month’s online personal training program. This workout targets your glutes and quads, with just a few core movements at the end. I typically include a few core movements in my workouts throughout the week, as opposed to a dedicated core workout. You also want to keep your core engaged through the entire workout to lift safely and build additional core strength.

Leg Workout Details

This leg workout follows a super-set format, which means you will complete one set of each exercise with the same number before resting. To help adjust the workout to your experience level, use the guide below to determine your rest interval at the end of each super-set:

  • Beginners: 60-90 seconds
  • Intermediate: 45 seconds
  • Advanced: 30 seconds

If you’re at a beginner level, start with Hip Extensions, followed immediately by 10 Single Leg Squats to Bench – then rest for 60-90 seconds before starting that set again. Repeat for a total of 3 times before moving on to the second super-set.

This workout is intended for individuals who can perform all exercises with good form. Remember to consult a physician before beginning any exercise program.

The finisher at the end of the workout is a replacement for HIIT (or High Intensity Interval Training) to add an extra metabolic boost. If fat-loss is one of your goals, this is a great way to add an extra boost of intensity in a short amount of time. Perform each move as a super-set, resting for 60 seconds before repeating the leg matrix 3-5 times.

You can watch video explanations of each exercise below:

  • Hip Extension
  • Single Leg Squat to Bench
  • Skater Squat
  • Sumo Squat
  • Leg Extension
  • Cable Anti-Rotation Hold
  • TRX Body Saw
  • Vertical Jumps
  • Bodyweight Squat
  • Bodyweight Lunges
  • Step-ups

I hope you enjoy this workout to build strong legs this summer.

[Tweet “Build strong, lean legs with this Summer Kickoff Leg #Workout. #fitfluential”]

Looking for more workouts? You can browse all workouts here, including options for the gym & home. Or reach your goals faster by joining the next transformation challenge or online personal training program.

Filed Under: Strength Tagged With: workout

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

Am I the only one still (basically) living in yoga Am I the only one still (basically) living in yoga clothes?

For at least part of the day, it's just easier to put on yoga pants, sports bra, and a "zoom-appropriate" top. Or a button-up layered over my workout tank. It makes it SO much easier to squeeze in a workout when I have time.

Tell me I'm not the only one who's not going back to work clothes?!
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#vail #yogalifestyle #yogaliving #vaillife #vailcolorado #mountainlife #vailvalley #outtherecolorado #mountaingirls #womenofthewilderness #womenwhoexplorecolorado  #lovethelifeyoulive #vaillive
Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
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#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
In the past week, have you... 🔆 Stopped to watc In the past week, have you...
🔆 Stopped to watch the sunset
🙏 Told a friend how much they mean to you
💪 Taken time to move your body
 💤 Gone to bed early or taken a nap
📚 Turned off the TV and read a book

Share your number (1-5) in the comments. ⬇️

And if your total is less than 5, I invite you to give one you've missed a try this weekend!! 
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#vaillive #practiceyoga #vail #vaillife #vailcolorado #goodvibes #happymindhappylife #thisisyoga #vailvalley #yogaliving #beachvibes #lovethelifeyoulive #adventureraised #outdoorsygals #wanderfolk #ipreview via @preview.app
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