Apr 3 2012

Body Work – Working Girl Leg Workout

Skimpy little dresses. Booty shorts. Long, luscious stems. Honey sticks. Thighs. Butt. Legs. Legs. Legs.

I am going to absolutely fry your legs with this workout. It doesn’t require weights. You don’t have to jump around. You just have to be willing to kill your legs. Have a bad knee? Bad hip? Hurt ankle? It doesn’t matter. You can still do it. Just adjust the range of motion and GO.

Do this workout 2 to 3 times a week for a month, eat clean (I don’t mean kind of clean, or mostly clean, or every week you get a cheat meal clean, I mean CLEAN) for  a month, and see the exhibitionist deep inside you suddenly appear.

You will be so proud of your sweet little honey sticks. You will be shedding clothing, wearing the tiniest little shorts and hiking up your skirt.

Make this your Vegas prep leg workout plan for all those Vegas mini dress styles. Rock those short skirts.

Other women will gawk and say you must be working girl.  Oh yeah, you’re a working girl. You work those legs until they can’t even hold you up anymore. Then you work them some more.

Remember, no matter how hard you work it, the workouts alone will not get you to your results. You must fuel your body properly and gently coax your body to release fat by allowing your insulin levels to stay balanced! What exactly does that mean? What about sugar? What about carbs? Is fruit OK? How much protein? What types of carbs? How much do I eat? You can check out my own personal diet plan and get inspired to start experimenting with your own diet. Work it girl!

Guys, this is for you too. Step away from the bench. Stop doing push ups. No more wrist curls. Stop working your biceps so much. We like a man with some sculpted tree trucks and a nice firm butt. That is what will set you apart. Embarrassed to do a workout that is called Body Work – Working Girl Leg Workout? Man up. Do it at home. No one needs to even know. Get to it!

xoxo ~ Cori

Body Work – Working Girl Leg Workout

Body Work – Working Girl Leg Workout

SONG: Morgan Page ft. Tegan and Sara – Body Work

Workout Breakdown

Time 54x54 workouts Time: As long as it takes.
Workout 54x54 workouts Workout Type: Rep challenge.
Count 54x54 workouts Workout Exercises: 6.

Get your gear:

  No gear needed.
Just your own body and the will to kill your workout.

Buy the same nutrition products as me:

Protein 54x54 workouts PROTEIN
Get your protein here
Greens 54x54 workouts SUPER GREENS
Get your super greens here
PB2 54x54 workouts Peanut Butter
Get your PB2 here
Egg Whites 54x54 workouts EGG WHITES
Get your egg whites here
Tea 54x54 workouts Tea
Get your tea here

Body Work – Working Girl Legs Workout

6 exercises. An insane amount reps of each exercise. Try not to rest until you are done! Keep the blood pumping to your legs constantly to get the most benefit! Just go from one exercise to the next. For beginners, going through the 40 reps just one time perfect. If you want more burn, repeat it! I go through a total of 4 rounds for each exercise before I move on to the next. Seriously. Have a bad knee? bad hip? Hurt ankle? Adjust the range of motion so you can do it pain free and go.

Remember to post your scores! I want to know how you did! Keep track of your workouts so you know when you’re making progress!

Warm Up:
Always warm up with a dynamic warm up before any workout!

Prisoner Squats:
40
Squat as deep as you can, then push up through your glutes. At the top, extend your ankles and get up onto your toes. Hold it for a second and squeeze your calf muscles. Hands behind your head to stretch out your chest and keep your posture erect. Keep your chest up, so make sure you are looking straight ahead or up, never down.

Forward and Backward Lunges:
40 right
40 left
Lunge backward. Lunge forward. Repeat. Each time make sure you are pushing from the ground all the way up into your butt. Try to make sure your knee doesn’t go past your toes or out further than your ankle. To make it more challenging, balance on one leg between each lunge instead of tapping down in the middle.

Adduction/Abduction Lunges:
40 right
40 left
Bring your leg up and inward in a small circular motion, bend you knee. Bring it out to the side and plant it into the ground. Lunge to that same side. Step in and tap your feet back together. Repeat. Stay on the same side for the full 40 reps. Each time make sure you are pushing from the ground all the way up into your butt. Try to make sure your knee doesn’t go past your toes or out further than your ankle. To make it more challenging, balance on one leg between each lunge instead of tapping down in the middle.

Single Leg Bench Squats:
10 right
10 left
Sit down. Get back up on just one leg. Keep your other leg up. If you have to tap it down for a second to regain balance, pick it right back up. To make it easier, use a higher ‘bench.’ To make it harder, use a lower ‘bench.’ If you can do more than 10 at once, go for it.

Assisted Pistol Squats:
10 right
10 left
I know I throw these in all the time. They work. They’re hard. I know. I have a love/hate relationship with them too. But, again, they work. Drop it low. REALLY low. Imagine you are going to touch your butt to the ground. Go as low as your knee will allow. Keep your other leg extended in front of you. Push through your heel and stand up. Use something study to help you up, like a table, door frame, tree, lamp post, etc. If you want to challenge yourself and live on the edge, like me in this video, use something not so sturdy, like  a chair. Be prepared for it to fall on you if you fail to use your leg strength to pull you up. Nothing like a little pressure.

Try to keep your extended leg as high as you can and as straight as you can. It is tough. It will start to fall if you get tired. Pick it back up!

Wanna make it more advanced? Don’t hold on to anything.

If you can’t go down that low, it really is OK. Go down as low as you can without feeling any pain. Over time, you will gain strength and endurance. You may lose a little body fat. It will get easier. You will be able to go lower. You have to start somewhere. Start now. Start today. Don’t skip this exercise just because it’s hard. It’s hard because it’s working.

Step Ups:
40 front, 40 side –  right
40 front, 40 side –  left
Each time make sure your heel is planted completely on the step and push through your front heel, don’t jump from your back foot (the one that’s tapping the ground). Just barely tap your back toe down, then step right back up. This is tough to do, but make sure you don’t step down all the way. All of your focus is pushing through your front heel up on the ‘step.’ Do 40 forward. Don’t rest. Do 40 sideways. Don’t rest. Switch sides and go.

There it is. Work those legs. Want more? Repeat it. I go through 4 rounds of this workout. I used to make sure my shorts and my skirts covered that little spot on the back of my thighs. I sat a certain way when I was wearing a skirt so that the orange peel skin didn’t show when it was squeezed by the chair underneath me. Not anymore. I love showing off my working girl legs now. It doesn’t come easy. I have to put in the work to make it happen. Now it’s your turn.

Post your time! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!

Follow Through

I like to post something about cardio and nutrition at the end of every post because it is important.

Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.

Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.

You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?

Cardio

I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.

Post Workout Nutrition

When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.

When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.

I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.

Even when I am trying to lose fat, I still FEED my body.

Want more information about nutrition? Check out BPM.tv Nutrition 101.

BPM Cori Ann Lentz Nutrition 101 workouts

You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.

Cori Ann’s Prepping Fat Loss Diet:

BPM Cori Ann Lentz Nutrition Fat Loss Diet Plan1 workouts

You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.

This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.

My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.

My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).

That equals about 1800 calories per day. I don’t drop it much lower than that.

I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.

BPM Cori Ann Lentz Chicken Spinach Potato Diet Meal e1342330144283 workouts

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.

By Cori Ann Lentz • Workouts • 17 • Tags: , , , , , , , , ,