THIGH THURSDAY CHALLENGE (with videos)

How are you doing this week?  Are you feeling the work?  Are you seeing results?  Is it spring in your neck of the woods??



 

Here's the rules (in case you didn't remember them):
FIRST: Choose 3 (not many, right??) exercises you will do ~ out of the 14 listed below.
SECOND: Choose what level you will perform each exercise at ~

• Novice Level ~ no specific number required. The idea is to encourage you to try an exercise and not be overwhelmed by a set number, just be honest with yourself about it.
• Beginner - repeat the exercise TWICE
• Intermediate - repeat the exercise THREE TIMES
• Advanced - repeat the exercise FOUR TIMES

You can be at different levels for each exercise. The goal is to challenge yourself and ~ most of all ~ get in the habit of moving!!


THIRD: Respond to your team captain that you completed your daily challenge (and have earned another point for your team.)

1. The Royals video Workout - only 3 minutes and so much fun!!

http://www.youtube.com/watch?v=crMwJL415Wc&feature=share

2. 20 - Bridges (keep your legs together) 

 We've all done bridges, right? Lay on your back and lift up your core as high as you can. To feel the burn in your thighs, keep you thighs together as you do the lift and hold it for 15 seconds.

3. 15 - LUNGES (I admit these are NOT my favorites!!) 

 When I do these I go down my long hallway, one lunge at a time, holding the lunge for 5-10 seconds before making the next one.

4. 30 - Squats (It sounds like a high number, but if you do 10 each time you use the restroom they will be no problem!!) 

5. 20 (per leg) - Inner Thigh Leg Lifts (don't point your toes!!) 

 LOOK ~ directions on the picture!!!! Yay!!!

6. 20 (per leg) Side Leg Lifts 

 I apologize for the picture being so small and hard to read. The photo for this exercise is the bottom one on the left.

While holding onto a chair, keep your leg straight and raise it to the side.

7. 20 (per leg) Backward Leg Lifts

YEP ~ SAME PICTURE AS ABOVE. BOTTOM PICTURE ON THE RIGHT THIS TIME.

While holding onto a chair, keep your leg straight and raise it to the BACK this time.

8. 20 (per leg) Diagonal Lifts

YEP ~ SAME PICTURE AS ABOVE. TOP PICTURE ON THE LEFT THIS TIME.

While holding onto a chair, raise you leg to the back, bend it at the knee and LIFT it up. If done right, I promise you will feel this one!

9. 5 - 15 second Wall Sits 

 HAHAHAHAHAHAHAHA ~ Just kidding.  I still think this is hillarious, but no on to the real wall sits.

Here is the PROPER way to do a wall sit.

10. 5 (per leg) Leg Circles ~ I know that doesn't sound like much, but wait until you try them!! 

 While laying on your back, lift your leg straight up in the air and SLOWLY draw a BIG circle in the air. The slower the circle, the deeper the burn!!!

11. 1-3 Minutes Tennis ball squeeze 

 Squeeze and release the ball in a slow, controlled motion.

12.  Climb those stairs! Work those buns and thighs, and build stamina! 

13.  Flex & Relax Kicks  (Works the back of the thighs (behind the knee) and stomach muscles. Also helps strengthen knee muscles)

Lay on your back with both feet pointed straight up in the air.
With toes pointed, kick each leg up. Alternate right and left foot. Do 20 of these.
With flexed feet, kick each leg up. Alternate right and left foot. Do 20 of these.
Put your legs down and breathe for 10 seconds.
Repeat depending on your fitness level."

14.  Quad Strengthening Contractions: 

Sit in chair.
Move forward so that you are sitting at edge of chair.
Extend legs, heels to floor.
Keep knees straight (or as straight as possible if you have arthritis.)
Tighten thigh muscles.
Hold for count of 10.
Relax for count of 3.
Do 10 repetitions.
You can do this several times throughout the day. You can build up to 2 or 3 sets of 10 repetitions at a time


15.  Full Length Leg Slimming Routine 

Length:  15-30 minutes

Focus:  Legs & thighs
Equipment:  None
 

***Beginner level workout, but it does tire the muscles. 

***Easy to follow and no jarring impact

 ***Nice stretching time at the end

 

16.  Beginners Yoga for Leg Strength

         (Follow the link)

 

https://vimeo.com/36525606

 

 

Length:  15-30 minutes

Focus:  Yoga/strength
Equipment:  None

***Focuses on building strength in the legs

***Great for legs and tush

***If you have balance problems, there's a 5 minute sequence that is challenging but still do-able

***This instructor is very good - mindful that different people aren't all at the same fitness level

***Instructor provides encouragement and modification options

17.  SHORT VIDEO -  Black Eyed Peas "Boom Boom Pow"
          (4 minutes)

***Focuses on lower body

***Lots of squats
***Beginner to intermediate level
***Fast Paced

18.  SHORT VIDEO - Katy Perry "Dark Horse" (4 minutes)

 

***Requires a lot of stamina

***Choreography is not difficult, but it is fast paced
***Great for thighs and calves
***Could be tough on knees
***Intermediate to advanced level

 

19.  Leaning Camel

This exercise actually works more than just your legs it will also work the core, but the front of you upper legs are where you notice it the most. The exercise is not for those with knee issue since your going to sit on your knees.
Beginner - 10 reps
Intermediate - 10 reps with a weight
Advanced - 20 reps with a weights


20. Step Ups

Step Up Steps:

Step 1: Stand upright in front of a step with feet shoulder width apart
Step 2: Place one foot on top of the step and straighten the leg to stand up
Step 3: Keep the trailing leg free, do not place it on the bench
Step 4: Pause briefly at the top and focus on maintaining balance and posture
Step 5: Place the trailing leg on the floor & step down to return to the start position
Step 6: This is one repetition
Step 7: Swap legs to complete the set

All levels (I'm guessing at reps since I'm a beginner; box/stair height, weights, speed will determine reps)

Beginner - 15 reps, each side
Intermediate - 20 reps, each side
Advanced - 30 reps, each side

Good for: people who struggle with lunges due to knee issues or muscle imbalance

21.  Fire Hydrants

Get on your hands and knees with your elbows on the floor about shoulder width apart. Your knees should be comfortably spaced but not too far apart. Now lift your right leg until it is at a 90 degree angle with the floor keeping the knee bent. straighten the leg until it is almost fully extended and the return to bent position. Do 5-10 reps at a time on each leg until your behind starts screaming and you want to die.

21. Sumo Squats

Focus on the inner thigh when doing this move, not the quad.


1) Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
2) Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
3) Straighten your legs and lower your arms simultaneously.

Beginner - 5 reps
Intermediate - 10 reps
Advanced - 15 reps




Take your pick and get busy!