Saturday, January 21, 2012

Blast Fat, Fast & Hot Leg Workout!

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Blast Fat, Fast Burns 130 calories (and boost your energy) in just 15 minutes with this fun, do-anywhere cardio express routine. Hot Leg Workout builds muscle and if you do these routines back to back you burn 430 calories or more.



I couple Blast Fat, Fast routine with Hot Leg Workout routine which I'm going to add here for you. I know I ask a lot out of you but I know you can do it! Lets push through together! Don't let me get a nice BUTT without you! ;) P.S. I also used ankle weights for Hot Leg Workout!

Blast Fat, Fast
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Star Squat
Before

After
Jay Sullivan

Targets: Arms, abs, and legs



  • Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
  • Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).
Speed Skater
Speed Skater
Jay Sullivan
Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.


  • Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.






  • Do 20 reps.





  • Lunge Kick
    Before
    After
    Jay Sullivan
    Stand with feet hip-width apart, arms by sides, elbows bent. Lunge forward with left leg while swinging right arm forward and left arm back. 20 reps each side.
    Knee-Up Jump Lunge
    Before

    After
    Jay Sullivan
    Stand with feet hip-width apart, arms by sides, elbows bent. Lunge back with right leg while swinging right arm forward and left arm back (like a runner). 20 reps each side
    Sumo Kick
    Before

    After
    Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat. 20 reps each side.

    Workout by trainer Seven Boggs, a national spokesperson for Bally Total Fitness in New York City

    OK ON WITH THE FUN PART! LOL

    The Hot Legs Workout
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    Diagonal Leg
    Before
    After
    Francine Daveta

    Targets: Abs, obliques, butt, quads, hamstrings, and calves

    • Lie faceup on floor with knees bent, feet flat, hands on floor by hips.
    • Lift hips off floor and tuck left foot under right thigh, left knee pointing left.
    Side-Lunge Butt Kicker
    Before

    After
     


  • Stand with feet hip-width apart, arms by sides.






  • Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.





  • Thigh Trimmer
    Before

    After

    • Stand with feet shoulder-width apart, arms by sides.
    • Bend knees and hinge forward from hips to touch hands to floor a few inches in front of feet. Lift left foot behind you a few inches off floor and point left knee slightly to left.
    Carving Curtsy
    Before

    After
     Francine Daveta



  • Stand with feet shoulder-width apart, elbows bent by sides, hands in front of chest.






  • Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy; swing bent left arm forward, right arm back.





  • Golf Swing

    Before
    After
     Francine Daveta




  • Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.






  • Lower into squat.





  • Do the Blast Fat, Fast workout one more time. THEN YOU ARE DONE! Wow!!! It's crazy but you GOT THIS!

    16 comments:

    1. PHEW! This workout kicked my butt... literally and figuratively! I loved it!

      ReplyDelete
    2. are there any before and after pictures from anyone who did this 3 week program?

      ReplyDelete
      Replies
      1. When I get some I will for sure post them.

        Delete
    3. Hey! I love your workouts and really would like to do this one but the reps are not on all of the exercises. Is it 20 for all of them? More for the second routine..

      Love this site! Have a good day.

      ReplyDelete
      Replies
      1. 20 reps for all except the ones not stated. Those do 1 minutes.

        Delete
    4. I did this workout and for the next three days, my legs were as sore or even more so than they were for my first week of soccer conditioning...after a whole summer off. It worked so great! I will be doing it often! Keep the great workouts coming!

      ReplyDelete
    5. What are the best workouts to work the back part of your leg? I am trying to rid all cellulite and tone as much as possible everywhere.

      ReplyDelete
      Replies
      1. Lunges, leg curl, bridges, one legged deadlifts. Better yet do my leg workouts.

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    6. Can you please suggest a workout for someone with bad knees?

      ReplyDelete
      Replies
      1. Leg extensions light, leg cirls light weight. My walking program is good and above all strengthen your legs safely and they will protect your knees.

        Delete
    7. I pulled a few of my leg muscles and my buttock muscles with this exercise, now that my body has recovered I am going to try this exercise again with less reps.

      ReplyDelete
      Replies
      1. It's easy to jump in too fast. Listen to your body.

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    8. what's a good exercise for saddle bags i am getting married soon and would love to lose them

      ReplyDelete
      Replies
      1. Congrats. I am so excited for you. When is the wedding?

        Delete
    9. I take kick boxing classe so I know these workouts work. Try them and you will see the difference.

      ReplyDelete