Don’t Kill Thigh Vibe: Inner & Outer Thigh Routine


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Hey Girls!

The weather has been heating up down here in South Carolina and I’ve mostly been avoiding shorts for two reasons: A. My legs are no where near as tan as they were when I took the photo above and B. I nevvvver where shorts when I’m lifting. Aside from the fact that they can ride up and get all up in your business, I’d just as soon challenge the imagination of the creepy old man on the recumbent bike – than show him the goods – if ya know what I’m sayin?!

On that note – I’m sharing my favorite exercises to sculpt, tighten and target the inner & outer thighs! You’re going to LOVE it!  You’ll also be toning that booty AND you’ll be working that waistline. I love routines that focus on large muscle groups like legs & thighs; they require more energy, which increases your metabolism, burns fat and helps your body tone up fast! Another win: you don’t need any equipment (get your fitness on, sans creepy gym dudes).

Watch the Video

Let’s do the workout together! How exciting is this?? Watch the workout below in real time and follow along with me!

Get your Printable Don’t Kill Thigh Vibe Workout Just Right Click and Select “Save Link As…”
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SPORTS BRA: Mixmax Women Strappy Crop Tank Tops Bustier Cutout Padded Bra Cami
TOP: Lululemon Cool Racerback
LEGGINGS: Lululemon Make A Move Tight
SHOES: Nike Women’s Flex Experience Rn 4 Black
Other Similar Styles:
✓  Lululemon Womens Black Cool Racerback* SE Shine On
✓ Lululemon Wunder Under Yoga Pants Hi Rise Mesh Black Shine On Luon 

 

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Lookin’ Fine From Behind: @ The Gym Circuit Workout

Girls, I know you’re probably already well aware that lifting weights will not make you bulky.  In addition to following a strategic weight training regimen, you’d need way more testosterone (or steroids), and a ridiculous amount of protein (like 250+ grams of protein/day)…which unless you’re prepping for a bikini or figure competition, you probably don’t need to worry about!

Which weighs more?  A pound of rocks or a pound of marshmallows?  The answer, of course, is that they both weigh the same… a pound is a pound. Same thing applies with muscle and fat. The difference is that muscle is more dense, which means it takes up less space (or less volume) for the same weight. So if you want to lose inches and tighten up, trade your fat for muscle!! 🙂 Added Perk? Muscle tissue requires more energy from your body than fat, which leaves you with an increased metabolism! Conclusion?  To boost your metabolism and change your body composition, it’s best to gain lean muscle! Include your toning workouts 4 times a week mixed with cardio 4+ times a week!!

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My lifting partner Lauryn doing her sumo plie squat on the smith machine!

 

Lifting weights is how you build muscles and turn your body into a fat burning machine. I know, because I used to be one, but for all my cardio crushing girls, read more about the amazing benefits of incorporating strength & toning exercises into your workouts here!

I know I used to feel intimidated by the weights at the gym, like there was some invisible fence between me and the weight rack. First of all the clanging weight room is heavily populated by meat-head dudes grunting, sweating, and in general just taking up a lot of real estate. I don’t know about you but at first glance wading into all of that testosterone is just not at the top of my list. Not to mention there’s about a thousand mirrors over there, that I felt were reflecting my lack of confidence. However, walking over there, having mapped out what equipment I’m using and knowing proper technique gave me the confidence I needed to bust out some pretty kick-ass workouts!

The trick is going in with a game plan. Knowing what equipment your using and the proper form (so you’re not that girl) is all you really need!

Here is your foolproof game-plan, now all you got to do is step across that threshold:

Begin warming up for 5 – 10 mins by hopping on the stair master, treadmill, or elliptical. You can always add cardio at the end if you have more time!

Click and save the pic below to your camera roll on your phone, and you’ll have it with you as you navigate the weight room 🙂 Have fun!

lookin fine from behind circuit workout
If you have any questions – just ask!  I’m always here for you 🙂

Did you try this circuit? What did you think? 

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Short-Shorts Thigh & Booty Sculpting Workout

Spring’s almost here and we’ve had a few warm days down here in SC!  Try to look past my pasty white winter legs (they’ve gone far too long without a daily dose of vitamin D). And for the record, I’m really not a fake-n-bake-tanning-bed kinda girl. Anyway, regardless of the fact that I can’t work on my tan, I thought I could at least get a jump start sculpting and toning my thighs for warmer weather. And these moves really did the trick. I also really felt these moves in my obliques, which was a nice little surprise.

If you have ankle weights laying around – Grab ’em!! I did the first round without ankle weights. For the second round I tried the 3 lb-ers, and that wasn’t gonna happen, so I dropped down to a pair of 1 lb ankle weights. I know, I know – 1 lb is pretty pathetic sounding – but we’ll see what you have to say after you try it! Also if you have long legs (like me) the more challenging additional weight will be, because you have a longer leaver arm. I know it doesn’t look like much, but I was seriously feeling these even without the ankle weights!

Short-Shorts Thigh & Booty Sculpting Workout

Do each move, 25x on each side. Complete the circuit 2 times thru!
I challenge you to do it 2 – 3 times a week. Want a real challenge? Try increasing your ankle weights every 1-2 weeks!

 

Equipment I Used:
1 – 3 lb  ankle weights

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Lateral Hamstring Curl: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Do this for 25 reps, repeat on left leg.

 Lateral Hamstring Curl with Knee Tuck: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Then keeping your leg parallel to the ground, draw your knee up towards you. Return to starting position. Do this for 25 reps, repeat on left leg.

Stir it Up: Stand facing a wall or chair, resting both hands lightly on it for support. Keeping your toe pointed, draw your right knee up in front of you. Leading with your right foot extend your leg out to the right. Trace your foot in a large circle (think as if you were skimming the rim or a huge barrel with your foot). Return to starting position. Perform 25 reps, repeat on left side!

Trainer Tip: for the next two moves try keep your toe pointed and turned slightly inward (think pigeon-toed) this really targets the gluteus medius and gluteus minimus (the upper outside area of the booty). 

Side Thigh Slimmer: Get down on all fours, extend your right leg back keeping it straight. Keep your leg parallel to the ground and straight, draw it out to the side, only until it’s in line with your hips (think as if you are tracing the number 7 into the air with your foot) draw your leg back down in, towards your body. Return to starting position by extending your leg back up again. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

Side Sculpter Sevens: Lay on your side. Bottom leg should be slightly bent and abs are engaged. From here kick your top leg up keeping it straight, then kick it out in front of you. From this position, lower your leg down in front of your body then return to starting position. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

What are some of your favorite moves to prep for warmer weather??

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