Are you going strong this week? Do you need a little challenge to kick it up a notch? Please join me in the Super Duper Leg Challenge!

4 times through each set….READY? Let’s go!

Lunge– 30 seconds each leg This exercise works the quadriceps(thigh muscle).

1- Stand with your feet together, head up and looking straight ahead.
2- Take a long step forward with one foot, making sure this leg is at a right angle (keep knee bend behind  your toes), and bend the knee of your back leg until it’s as close to the floor as possible.
3-Hold this position for a second then slowly push back to a standing position.
4- Repeat with the alternate leg going forward (Slow and controlled movements).

Heel raise– 60 seconds This exercise works your calf muscle (back of lower leg).

1-Stand with the balls of your feet on a step – use a wall or handrail for balance.
2- Slowly rise up on your toes, pause for a second or two, and then down.

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Side leg lift– 30 seconds each side works the outside muscle of your leg(Abductors)

1-Lying on your side, slowly lift your top leg as high as you can while keeping it straight, and then gradually lower it.
2-Lie on your opposite side to work the other leg in the same manner.

Inner thigh muscle (Adductor)–30 seconds each side

1-Lie on your side, crossing and slightly bending your top leg over your bottom one. Be sure not to let your hips roll back -stay aligned on your side.
2-Slowly lift your bottom leg as high as you can and then lower it gradually.
3- Repeat with your other leg.

Give it a go…Yes? Try for four times through!

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For you that need more of a challenge ( Bobbi ! 🙂 ) add weights and increase your time and number of sets.

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You can only go as far as you push!
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