LEG WORKOUT

Hello, friends! Thank you for stopping by Oysters To Pearls. I hope you find a little pearl of wisdom or nugget of inspiration that would benefit you in some way in the new year.

Sharing my favorite leg workout here today. This workout can be done at home or in the gym. I try to incorporate this particular workout into my schedule once a week. However, let me say, no amount of working out will take the place of a good clean diet, and this looks different for everyone. For me, I follow a basic paleo/whole food diet (with the exception of goat cheese.)

Now, on to the fun part. I have tried many different variations of this workout and I find that incorporating jump rope (or high knees) in between really makes a difference. I use 10 pound weights unless otherwise specified. I perform this as a timed workout, setting my timer for 50 seconds work/10 seconds rest. These can also be performed for repetition (aiming for 15 to 20 reps.)

1. Regular Squat with weighted bar (I use 40 pds. You can also use dumbbells)

-Jump Rope

2. Elevated Plie Squat (elevate on your toes)

   -Jump Rope

3. Jump lunge

- Jump rope

4. Warrior Squat

   -Jump Rope

5. Deep Squat (Lower a little past 90 degrees)

   -Jump Rope

6. Sumo Squat

   -Jump Rope

7. Split Squat (right)

   -Jump Rope

8. Split Squat (left)

   -Jump Rope

9. Wide Squat

   -Jump Rope

10. Narrow Squat

   -Jump Rope

11. Single Leg Squat (right)

   -Jump Rope

12. Single Leg Squat (left)

   -Jump Rope

13. Regular Plie Squat 

   -Jump Rope

14. Lateral Squat

   -Jump Rope

15. Overhead Squat (this is just a regular squat with a weight lifted over your head. I use 10 pds. and keep the weight a little forward of my actual head for safety).

Please message me with any questions, suggestions or tips.  Looking forward to getting in shape together. Cheers to 2020!!!

Example of a split squat

Example of a warrior squat position 1. Start in position 1 and use your glutes to stand straight just tapping your big toe on the floor.

Example of lateral squat. I use 10 pounds in each hand.

Plie squat. I also hold a 10 pound weight for this one.