Summer is almost here, there is still time to sculpt those sexy legs! The Jade of Spades™ App is a fun, fast, and simple way to sculpt those legs, just in time for you to show off in your swimwear and shorts! The key to slimming and toning your legs is to do both cardiovascular work and strength work - that way, not only will you burn calories and shed excess weight, but you will also tone your muscles at the same time.
For legs, there are two exercises that you will need to do: squat jumps and lunges. The increase in your heart rate makes this routine a good cardiovascular routine. Once you have mastered the Jade of Spades™ squats and lunges, you can mix it up by modifying the moves through different combinations. This will allow you to challenge your legs in a different way, allowing you to maximize your results.
Here are four great exercise combinations for you to start sculpting those sexy legs. For those of you that are ambitious, do a different combination every other day. You will start to notice results in just a week.
Leg Workout Combos using the Jade of Spades of App™
(Descriptions of exercise at the end of post)
(1) Replace the squat jump with a plie squat and the lunge with lunge jumps.
(2) Replace the squat jump with a weighted squat and the lunge with side lunges.
(3) Replace the squat jump with box jumps and replace the lunges with ice skaters.
(4) Replace the squat jump with hamstring curls on a stability ball and the lunges with single leg sit to stands.
Plie Squat: Stand with feet a bit wider than hip width apart, toes pointing out, squat down as deep as you can and return to stand pushing up through the heels.
Lunge jump: Do a regular lunge and jump switch your legs in the air.
Weighted squat: Do a regular squat while holding 8 -20 lbs weights at your side.
Box jumps: Stand with feet hip width apart, squat down, then jump up onto a platform landing softly.
Ice skaters: Stand on one leg, jump horizontally landing on the other leg moving like a speed skater. Repeat the movement side to side.
Hamstring curls on stability ball: Lay flat on your back with legs extended on a stability ball, lift up your hips, then using your hamstrings, curl the ball in towards you.
Single leg sit to stands: Start seated and stand up on one leg, sit back down, complete the reps and then switch legs. Make sure you are pushing through your heel.
Movement is a medicine for creating change in a person's physical, emotional and mental states.
- Carol Welch
