Fitness Friday

The weather outside is frightful, but that doesn't mean you have to miss your Friday workout!

• Who wouldn't want the long, lean sculpted legs of a Rockette dancer? These ladies train by doing lots and lots of lunges, squats and kicks in addition other strength training exercise in order to prepare for the six  shows a days they perform during the months of November through January.  This workout was designed by Melinda Farrell, assistant choreographer for the Radio City Christmas Spectacular. It combines both strength and cardio moves to get your heart rate up while you tone those gams!

Bottoms Up

WORKS: LEGSStand with feet shoulder-width apart and knees bent. Bend forward from hips and place elbows on knees with palms together (A).

Straighten legs (B), then bend knees.

Reps: 10

Curtsy Squat

WORKS: LEGS, BUTT, AND COREStand with feet hip-width apart and elbows bent, hands clasped in front of chest. Step right foot back and to the left, and squat (A). Rise up as you lift right knee to hip height in front of you, toes pointed and touching left knee, and extend arms out to sides (B). Return to starting position.
Do 12 reps; switch sides to complete set.

Élevé

WORKS: LEGSStand with heels together and toes turned out, and place hands on hips with fingers pointing toward floor. Lift your heels, rising up onto the balls of your feet [shown]. Lower to starting position. Do 8 reps, then jump feet out to shoulder width, feet parallel. Rise up onto balls of feet and lower.

 

Reps: 8 reps

Eye-High Kick

WORKS: LEGS AND COREStand with feet together, knees slightly bent, and place hands on hips with fingers pointing toward floor (A). Jump up as you kick left leg high, toes pointed (B). Return to starting position and immediately repeat on opposite side to complete 1 rep.
Reps: 8

Flex-Foot Tendue

WORKS: LEGS AND BUTTTie a resistance band just above your ankles, and stand with feet together and hands on hips, fingers pointing toward floor. Extend right leg in front of you, foot flexed (A). Then bring it to the right (B), and finally, behind you. Reverse motion to return to starting position to complete 1 rep. Do 10 reps, then switch legs to complete set.

*workout taken from Shape magazine