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Legs Like A Boss {tabata}

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Legs like a Boss Workout by Kama Fitness

Monday’s are always such a motivating day.

The day of “getting back on track” because of maybe a cheat meal or two, or a drink or seven, but no matter how shitty I eat, or the lack of working out I do, Monday always brings be right back. 

But this Monday is different. I’ve worked out every day now for 16 days in a row, and even though most of them are under 15 minute workouts, I still see a change in my body. Today I don’t feel like I’m “back on track”. Today I feel amazing. I feel like I’m ahead of where I normally am. I feel tight. My stomach feels good and when I feel good, I feel really happy. 

Exercise alone can cause such an amazing mood. Now that I feel great, I’m going to work in a great mood, and I’ll have a great day. Chances are, my co-workers will have a good day too because we all know how far a good mood and a smile can go. :)

I love Exercise. 
Being active is so amazing. 
I really can’t see my life without it. 

Today, I’m feeling Like A Boss. 
lolz!

What You’ll Need

+ Exercise Mat
+ Gymboss Interval Timer 

The Workout

Set your timer for 8 rounds of 10 seconds rest & 20 seconds of maximum intensity. {tabata}

During the 20 second interval, complete the first exercise for the entire round.  
Take a 60 second break and continue another tabata round using the second exercise. 
Continue until you’ve completed a round of tabata for every exercise. 

This equals out to 16 minutes of balancing & thigh targeting.

Balance Lunge
Back Lunge & Front Kick
Curtsey Lunge & Side Kick
Low Pulsing Squats

 
Legs like a Boss Workout by Kama Fitness

 

BALANCE LUNGE: Begin standing on one foot. Keep your other knee slightly bent and your toes pointed. Bring your lifted leg back as you bend the knee of the leg you are standing on. Bring your foot and your knee down so they both touch the ground. Pause and return back to starting position. 
*This is the same as a regular back lunge but a much slower motion as the focus is balance. 

BACK LUNGE & FRONT KICK: Begin standing, step backwards with one leg, bending that knee to the floor into a lunge, immediately bring the same knee up into the air as you kick your foot high into the ceiling.

CURTSEY LUNGE & SIDE KICK: In a standing position, bend one leg bringing it behind you and across your opposite leg. Drop your knee to the ground (not touching) as you slightly bend your front knee and tighten your core for stabilization. Return to standing position as your kick your leg out to the side.

PULSE SQUAT & FRONT KICK: Begin standing in a wide stance, toes pointing forwards. Keep your back straight at all times. Bend your knees, being sure not to allow your knees to go over your toes. Push back upwards through your quads & hamstring muscles and really SQUEEZE your butt!! Then immediately lower again, & up & lower & up to complete one full rep. (with double pulses) immediately after 3 pulses kick one foot directly out in front of you. Complete another 3 pulses and kick the opposite leg out in front of you. Continue alternating kicks after each 3 pulses. 

 

21 days till Summer Workout Challenge 2014 by Kama Fitness

 

I didn’t even wear shoes when I did this workout. It is mainly focused on a nice slow pace to help target the thighs and of course abs. So feel free to bust out a mat as soon as you roll out of bed to do this workout. 

That’s what I did.
& so far, it’s made for an awesome Monday morning. 

Now, it’s off to the gym to get in a few heavy lifts. 
Back DaYYYYY!

xxKaren


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