Leg Day with MadFit: Defined legs in just 15 minutes

Belly, legs and Po are valid for most women often as a problem zone and to be trained are therefore all the more dear.

If you want to save an hour long leg workout in the Studio, you should definitely take a look at the new Home Workout by Fitness Star Maddie Lymburner.

More than a Million Followers, let your Instagram channel for regular YouTube Videos, the athletic blonde to motivate more movement.

Defined legs with these 10 Exercises

Properly, these ten Exercises are designed perfectly for an effective Leg Day, whether as an addition to the leg workout or as a Workout for the home.

Particularly, the Inner and outer sides of your thigh not too short, and to guarantee muscle soreness the next day.

Advantage: Up to a Mat and a resistance band, you need no Equipment.

Here’s how: Each of the ten Exercise is performed for 45 seconds, then pause for ten seconds.

1. Squats

For the first Exercise, you grab your resistance band and place it above your knee.

Place you into the regular Squat Position, and then go into the squat.

Use clean and controlled execution.

2. Outer Thigh Leg Lifts

For the next Exercise you can leave the Band at the same Position and you on your surface.

Turn to a page – to winkele of the leg which touches the Mat. Now you lift and lower the other leg and tense your buttocks and the outer side of your upper thigh is particularly good.

After 45 seconds repeat the Exercise on the other side.

3. Inner Thigh Leg Lifts

In this Exercise, you can put the resistance band once again set aside.

The Position Lying on the Mat, you can maintain. Now, the leg that does not touch the Mat, bent in front of you and support you on the opposite forearm.

The other leg is on the side of the pad, the feet point outwards.

Stretch the Arm that you’re not supported, in the air, and now, the side lying leg upwards, until the feet and tips of fingers meet in the air.

Repeat this Exercise for 45 seconds and switch after a short Pause, the page.

4. Seat covers steering

Also for the next Exercise you can stay on the pad turned to the side, lying.

Support yourself on your forearm. Your legs are slightly bent and parallel one above the other.

In the next step, you tense your buttocks and push you in the air – stretch your hip to the front.

Be careful not to touch too long on the ground, if you switch in the starting position, and don’t forget to also train the other side.

5. The Fire Hydrants

For this Exercise, you need again the resistance band. Pull it over your thighs and get then in the all-fours position, support yourself on your hands and knees.

Now you will lift your knee bent to the side and tense your buttocks.

After 45 seconds, the other side is using the same technique on it – in between pauses.

6. Side-to-Side Step

Depending on how strong your resistance band, you can choose whether you have it sitting for this Exercise, rather in the height of the thigh or the ankle like.

Go Stand in a hüftbreiten. You can go for the better to Absorb something in the knee.

Do each step to the right and to the left, from one side to the other.

7. Sumo Squats with pulse

For this Squat variation, you can put your resistance band for the first time again.

It place you into a wide-legged Stand and turn your toes up as far to the outside.

To then go in the knee and spring at the lowest point ten Times up and down.

Your arms can be stretched outwards or to the front to keep better balance.

After you’ve feathered ten Times in the knees, sit up, sit up slowly and stretch the legs. Then you continue again in the knee and pulsierst.

8. Forward and Back Swings

Go for this Exercise for the last Time down on the pad and put you in a similar Position as in the Inner and Outer Thigh Leg Lifts.

The difference is that you lift your leg in this Exercise, up and down, but front-to-back.

Span your Po, and keep a clean and controlled execution.

9. Side Lunges

You place hip distance on your pad, and turn your toes outward.

Shift your weight now on one side and with a leg in the knee your arms, you can stretch for more balance straight to the front.

The other leg remains straight stretched and tense – alternate sides and keep a straight facing view to the front.

10. Squat and Squeeze

Place you in a wide-legged Stand on your position. The feet are again rotated to the outside.

Go now in the knee – eighth bend-a controlled execution.

As soon as you got up again, imagine that, a thread would pull you head up and stand on your toes.

Stretch your entire body, and range your legs. Return to the starting position.

So effective the Workout is

The new Workout of Maddie Lymburner is perfectly suitable for a Leg Day that will bring your legs properly for Burning.

No matter whether in Studio, home or outdoors – this Workout is a go-to.

In addition, it is for beginners and Fitness professionals as a single Workout or to Supplement the training suitable.

If you’re still at the very beginning, you can omit the resistance band, and the Exercises without additional load on the run.

If you should drop the Exercises but too easy, you can, for example, a number of rounds through powers or the Exercises for a longer time to run – there is something for everyone.

Antonia Hagedorn

*The post “Leg Day with MadFit: Defined legs in just 15 minutes,” is published by FitForFun. Contact with the executives here.