Lazy Leg Workout

This is a short workout for those of you who have excessive guilt and can’t bear to miss a workout even if you’ve been bogged down by life’s demands, up all night with a sick kid or maybe you’re the one that’s under the weather. This is a gentle yet challenging workout for your legs that won’t tax you too much but will still let you feel that you did something.

Do a 3-5 minute warm-up by marching or jogging on the spot or walking up and down the stairs. For each circuit, complete all exercises on one leg and then repeat all on the other.

CIRCUIT A – Begin Lying on your Right side with the right leg slightly bent and head resting on your right arm:

Clam Shells – with your feet together, open and close the left knee for 15 reps/ hold open for 15 counts/pulse open for 15
Straight Leg Lift 15 reps/15 count hold up/15 rep pulse
Hold leg up and Hamcurl 15 – bring heel to bum and straighten (squeeze bum)
Straight Leg Circles -15 both directions – move from the hip not the knee
Top Leg Knee to Heel Press 15 – touch top bent knee to floor at hip area then press the heel up and back as you straighten your leg

CIRCUIT B – Support your body on your Right forearm and right hip; place left foot on the floor (bent leg) beside right thigh:

1. Straight Leg Lift -15 reps/15 count hold/15 rep pulse – bring right leg up to left knee

2. Straight Leg Circles – 15 both directions – move from the hip

3. Straight leg Heel Taps – hold top (Left) leg up and straight while lifting bottom (right) leg up to the top and down 15 reps (tap heels)

CIRCUIT C – Lie on your back with knees bent and feet flat:

Glute Press 20 reps/20 count hold/20 rep pulse – press through both heels to lift hips off floor and squeeze bum then touch floor and repeat
10. Left Leg Glute Press 15reps/15 count hold/15 rep pulse – keep right foot off floor
Right Leg Glute Press – as in #10 but left foot off floor
Glute Press Hold – open and close knees 15 reps – keep hips lifted entire time

CIRCUIT D – On your hands and knees:

1. Donkey Kicks 15 rep/15 count hold/15 rep pulse – draw the Left knee to chest and kick up to ceiling through your heel (keep leg bent at 90 degrees

2. Fire Hydrants 15 – Leg at 90 degrees but lifting to the side from your hip (like a dog going pee – hence the name)

3. Straight Leg Donkey Kick 15 reps/15 count hold/15 rep pulse – keep the leg straight the whole time – tap toe to floor and lift straight up

REPEAT ALL CIRCUITS ON THE OTHER LEG

STRETCH

How Early is TOO Early to Let Our Kids Specialize in Sports?