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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clam shells

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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AMRAP Workout | Plyo Intervals

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I jumped at the chance to try out the Nike Flyknit 5.0 this weekend. I’ve always had trouble finding shoes that fit my extremely pronated flat-feet. I remember my Mom taking me to get new shoes as a kid and not understanding why they would put an annoying raised arch in the middle of the shoe…

I was on the women’s crew team my freshman year of college and despite the fact that it’s not exactly a land sport – running was one of our cross training workouts. And it was evident that my feet just weren’t cutting it. So I got orthotics. Which, come to think of it, I should be using more often…but nowadays I run no more than 4-6 miles at a time.

 I am however a huge fan of the 5.0 series of Nike free’s. They are so lightweight but still give just enough support for my extremely low “arch” (or lack there of). The minimalist design doesn’t include the annoying raised arch I remember as a kid. The form fitted “flyknit” material sort of feels like you’re wearing a really awesome sock that’s also part shoe – if that makes any sense 😉 I got these on ebay, you can check them out here. I’m wearing them in Rainbow Atomic Purple / White Blue One

The fall foliage and crisp air are on point right now so I’ve actually have been running outside lately (probably too much and without my orthotics). My arch was bothering me so instead of pounding the pavement, I came up with this workout to get my fitness on.


AMRAP Workout | Plyo Intervals

Equipment I Used:

38 Sets interval cycles (7 moves x 6 sets) + (6 forty-five second breaks)
30 seconds of work (High)
15 seconds of rest (Low)


Or you can set it for:
7 Sets interval cycles (number of moves)
30 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 6 cycles.

If you go this route you can manually pause your timer at the end of each set to grab water and rest for 30 – 60 seconds before jumping right back in!

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!


You’ll do each exercise for 30 seconds followed by 15 seconds of rest before moving immediately onto the next exercise. Once you’ve completed the whole circuit, pause the timer, grab some water, and take a breather for 30-60 seconds. Repeat five more times, for a total of 6 rounds.

I set my interval timer for 38 rounds of 30 seconds of work and 15 seconds of rest, and selected different sounds for the high interval vs the low interval so I would know which one was signaling me to start and stop (38 interval cycles to account for the six 45-second breaks). I was feeling pretty good so I took shorter rests. When I was ready to start I’d manually start my next round.

Each round is 6 minutes in length: 5 minutes and 15 seconds of work, followed by 45 seconds of rest between each round. You’ll complete 6 rounds total, so you should finish in 36 mins! As always, make sure you’re warmed up before you start!

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The Moves:

Alternating Bear Lunges:
Starting from a plank position bring your right foot up next to your right hand. Then return it back to starting position. Repeat on the left side.

Squat Jumps:
Stand with your feet slightly wider than hip distance apart. Get organized before you start; squeeze your glutes together and think about screwing your feet into the ground. Keeping your belly in and your shins vertical, hinge from your hips sitting back into a squat. Then explode up, squeezing your glutes together to drive you up! When you jump you should be in “triple extension” that is your ankles, hips and are fully extended and your shoulders are shrugged!

Inverted Pike:
Face away from a wall, firmly plant your hands into a pushup position. Squat down and kick your feet up so that you’re in a handstand position, positioned at about a 45 degree angle to the wall. It is important that your core do its job – and avoid over-arching your low back. To do this squeeze your glutes (think “pinching a dime”) – this forces your hips forward and engages your anterior core! Now lift your hips up, maintaining your core and glute squeeze throughout the movement,  then return back to starting position. Repeat.

Squat Jumps (again!)

Forward/Backward Bear Crawl:
Hands and toes touching ground, hips in the air. Move one leg and the opposite arm forward. Switch by moving your other leg and opposite arm forward. Keep your hips and back flat. Walk yourself forward about 4-6 x then go backwards. Repeat for the duration of the round!?

Back Lunge Plyo Hops:
Stand with feet together, hands on hips. Step back with your right foot and lower into a reverse lunge. Shift your weight onto your left leg.
In one movement, rise up, bring your right knee forward, and jump, lifting your right knee to hip level. Land lightly on your left foot and step your right leg back into a lunge. (On the odd rounds do your Right side, even rounds Left side!)

Pike Hop Overs:
In a plank position hop your feet together over to the right then to the left. Continue for the duration of the interval!

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