Feb 28 2012
Don’t have time to work out? No equipment at home? Hmmm…. how about 15 minutes? If you have that, and 2 frisbees, then you have all you need to tighten up your thighs, strengthen your hamstrings, and firm your butt.
This workout is super quick with just 3 exercises. Only 3 exercises, but done for 5 minutes each. It will be challenging, but you can do anything for just 5 minutes… right?
With a short workout like this, the most important thing is to push yourself hard the whole way through. I want you to keep at each exercise for the full 5 minutes. Don’t break it up. When you absolutely have to rest, rest only long enough to allow yourself to get right back to it with proper form.
Go for your own personal best! Make those legs jello!
xoxo ~ Cori
Jello – 15 Minute Leg Workout
SONG: Far East Movement – Jello
|Time: 15 minutes.|
|Workout Type: Time challenge.|
|Workout Exercises: 3.|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
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Jello – 15 Minute Leg Workout
3 exercises. 5 minutes of each exercise. Go to absolute failure then rest for a second and keep going. When it gets tough, rest for just a second to allow yourself to keep going with proper form. Tell yourself it is only 5 minutes. Yes, it is hard. But you can do anything for 5 minutes. Dig deep and keep going. Make your legs jello!
Remember to post your scores! I’m posting how many I got for each exercise. POST YOURS! Keep track of your workouts so you know when you’re making progress!
Always warm up with a dynamic warm up.
(I got to 110)
This exercise gives you the same benefit of pop squats, but without the impact on your joints from jumping. Make sure the ball of your foot is on the frisbee (or towel), but your heel is never on the frisbee (or towel). Your heel is your “stopper.” Make a jumping motion to a wide squat, but your toes never leave the ground, they slide on the frisbee. When you land in your squat, your toes should be slightly turned out. When you land in your standing position your toes should be straight ahead. Keep your toes, ankles, knees and hips aligned. Keep your chest up and your back long, even when you get tired toward the end. Don’t let your knees go out past your toes.
Sliding Side Lunges:
(I got to 74)
Slide your leg out and lunge into it. Slide it back. Alternate. Again, make sure the ball of your foot is on the frisbee (or towel), but your heel is never on the frisbee (or towel). Your heel is your “stopper.” Lunge into your heel and push off your heel each time. Your toes should be slightly turned out throughout, making sure your toes, ankles, knees and hips are all aligned. Don’t let you knees go past your toes or out to the side further than your ankle.
Supine Sliding Ham Glute Curl:
(I got to 66)
You want you heels on the frisbees for this one. These are hard. When you get tired, try to stay in the bridge position instead of letting your butt tough the ground. That is your ‘resting’ position. Your goal is to keep your butt up for the full 5 minutes.
When you straighten out your legs, keep your butt up and your pelvis tucked. Try not to let gravity pull your butt down. This is hard to do if you have tight hip flexors, so if your hip flexors are tight (like mine) you will have to really focus on thrusting up and correcting your pelvis position on each rep. You can see the arch in my back kick in toward the end in the video. When I got tired my form slipped. It happens! Just do your best to correct it when it happens to you.
When you want to give up on this one, visualize your legs strong and muscular. Rest for a second in that bridge position. Visualize your strong, muscular legs, then just keep going.
There it is. 15 minutes to completely pump up and sculpt your legs. Everyone has 15 minutes. You just have to choose to spend in on exercise instead of something else! Post your numbers! I wanna know how you did and I wanna hear it when you improve!
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?
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.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
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.
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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.