weekly challenge for 8/15-8/19 "Lusious Leggs"

Did you know you burn the most calories when you exercise your legs? That’s because they’re home to your body’s biggest muscle groups, so it takes more energy to move them.

You've got legs, but do you know how to use them? For great gams, the secret lies in workouts that use slow movements that purposefully fatigue the muscles..

The first phase of an exercise is done to a slow count of 10 seconds. When you reach the most difficult part of the exercise – where gravity and the nature of the exercise require peak effort hold the contraction for two seconds. Then return to the starting point through another count of 10 seconds. Moving this slowly is so important because it creates an intense resistance workout.

Here is the Workout!!!

Beginner Squats....

Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.

Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees over your ankles, through a count of 10 seconds.

Step 3: At the MTP, hold for 2 seconds then return to the starting position through a count of 10 seconds.

Step 4: Without resting, repeat three times.

Glute kickbacks on swissball...

Step 1: Place the Swiss ball on a non-stick mat, then lie over the ball on your hands and knees, as shown.

Step 2: Keeping your knee bent, slowly press the heel of your foot toward the ceiling through a count of 10 seconds.

Step 3: At the MTP, hold and squeeze for 2 seconds. Lower your leg back to the starting point through a count of 10 seconds. Repeat.

Step 4: Without resting, switch sides and complete 2 more reps with the other leg.

Swiss ball Squat...

Step 1: Position yourself in front of the wall (or door) with the ball supporting your lower back. Stand with your feet hip-width apart, about 1 foot from the wall. Cross your arms in front of your shoulders.

Step 2: Squat down through a count of 10 until you reach a 90-degree angle.

Step 3: Hold for 2 seconds at the MTP. Return to the starting point through a count of 10 seconds.

Step 4: Without resting, repeat three times.

Plie Squats...

Step 1: With both hands, grasp a dumbbell and stand with your feet about twice shoulder-width apart. Turn your toes out to the sides, keeping them aligned with your knees.

Step 2: Squat down, as if you were about to sit in a chair, through a count of 10 seconds.

Step 3: Hold for 2 seconds at the MTP. Then, for a count of 10 seconds, push through your heels and return to starting point.

Step 4: Without resting, repeat three times.

Lunge...

Step 1: With your back straight, chest up and abs tight, stand in a lunge position.

Step 2: Through a count of 10 seconds, drop your back knee toward the ground.

Step 3: When your knee is about 1 inch off the ground (the MTP for this exercise), hold for 2 seconds.

Step 4: Through a count of 10 seconds, return to starting position. Repeat.

Step 5: Without resting, perform 2 more reps on the other leg, totaling 4 reps.

Lateral Squats..

Step 1: With your hands on your hips, stand with your feet about a foot wider than shoulder-width apart.

Step 2: Through a count of 10 seconds, squat down to the side toward one leg, while keeping the opposite leg straight.

Step 3: At the MTP, hold for 2 seconds. Return to the starting position through a count of 10 seconds.

Step 4: Without resting, alternate sides. Perform 2 reps on each side, totaling 4 reps.

Now Let's Work on Making these sexy Leggs even Sexier.. Woot..Woot..