If you're like most people, you want sexy legs. But are you willing to endure the Sexy Leg Workout Challenge? If you have 30 minutes and are willing to sweat and endure the burn, then read on!
Defined by most, sexy legs are lean and firm. In order to achieve this through exercise, it is necessary to address both fat and muscle. In this sexy leg workout, I have designed a routine that will bring fat burning and muscle toning into the same workout. We will also use a type of training known as plyometrics.
Please consult a physician before starting this or any exercise program.
Aerobic Fat Burning
Begin by getting your heart rate elevated. You may select any cardiovascular exercise of your choice. Get your heart rate elevated for at least 15 minutes before the first leg exercise. Remember, if you cannot sustain your intensity for at least 20 minutes, you are working too hard and should back off the intensity.
 | Choose a cardiovascular exercise and begin with 15 minutes of activity before the first set of the leg routine. |
Leg Routines 1 & 2
1) Basic Sit and Reach Squats: Go only to a 90-degree angle as shown in the illustration. Inhale on the down motion and exhale on the up motion. Do these slow and controlled. Squeeze the front thighs, rear thighs and buttocks as you complete this movement. Your heart rate will drop a little as you do these, but working these larger muscles will keep you in the aerobic fat-burning mode.
 | Squeeze the muscles. Keep your back tall. Most of your weight should be placed on your heels. Do 10 to 50 repetitions depending on your condition. Now go to movement No. 2. |
2) Plyometric Leg Drill: Keep your legs fairly close together. Bend your knees down to almost a 90-degree angle and explode upward as fast as you can. That's right, you are jumping. This will bring the heart rate back up fast. Keep your back tall and continue exploding up and down. It is very important that you do not go past 90 degrees so you will protect your knees. Did I mention your legs are really going to be burning at this point? These plyometric drills will give you hard, defined legs, from your glutes all the way down to your calves and ankles.
 | Complete the plyometric leg drills for eight to 20 repetitions, depending on your level of fitness. Keep your spine tall and your abdominals tight. If you begin to allow your knees to bend more than is shown in the Illustration above, it is time to stop. |
OK, you have completed the first set. Now go right back to the cardiovascular exercise you chose and continue the burn in those legs to continue the fat-burning process. Stay with your cardiovascular for five to 10 minutes and go back to your No. 2 stage leg routine. Do not complete the leg routine more than three times in a given workout unless you want to increase the size of your legs. This routine is awesome and it will give you some very sexy legs.
Sexy Leg Workout Sequence
Aerobic/cardiovascular, 15 minutes
Leg routine
Aerobic/cardiovascular, five to 10 minutes
Leg routine
Aerobic/cardiovascular, five to 10 minutes
Leg routine
Aerobic/cardiovascular, five to 10 minutes
This workout duration will be between 30 and 45 minutes long. Do this two to three times per week and your legs will let you know it.
This is an advanced routine. If you're just getting started, I suggest a leg workout from some of the past "Family Fitness" articles. The "Tone a Soft Zone" article is a great place to start.
