Tone Your Legs and Lose Weight
Welcome back to the Flex2Fit workout blog! I’m Shannon Denton, a personal trainer with Kbands Training.com, and as always, I’ll be demonstrating a short set of exercises that can help you lose weight and add strength to targeted muscle groups. As we demonstrate body and leg exercises like these each week, we also try to showcase ways you can use the Kbands resistance training equipment (including the Kbands, the KB PowerBands and the KB Duo) to optimize your workout and get closer to attaining your goals.
During today’s blog, I invite you to join me in a leg workout that can help you burn calories, lose weight and tone the muscles of your core, abs, glutes, and hip flexors. A leg workout like this one—or any workout that targets large muscle groups—offers a double benefit. Not only does it strengthen the muscles in the focus area, but it also requires far more energy to work large muscles than small ones. This means that our heart rate will increase quickly during this leg workout and will ideally stay up for most of the exercise. Intense calorie burning activity starts to happen when our heart rate climbs up into the “fat burning zone” at 60 to 80 percent of our maximum heart rate, and the longer we stay in that zone, the more we burn.
Let’s get started.
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Lose Weight and Burn Calories: Skaters
To complete this move, we’ll be making use of the KB Duo. So before we begin, make sure your straps are fastened to a sturdy point above your head and the handles are hanging down to an appropriate height, like mine are in the video. When your straps are in place, hold a handle in each hand and step back from the anchor point, leaning backwards a bit so the bands are supporting your weight.
Now tuck your abs, bend at the knees, and crouch down to a point where you can feel strong tension in your upper and lower legs. Keep the line of your back straight, and lift your left knee up toward your chest. Now hop into the air and over toward your left using your right leg. Land on your left leg, crouch down again, raise your right knee, and spring up toward your right.
As with many of the moves we demonstrate, the more energy you put into this leg workout, the more benefits you’ll get back. The move seems simple and it’s easy to learn, but if your body position is correct, this move can be challenging! If you need to stop, pause just long enough to regain energy in your legs and then jump back in again.
Feel your heart rate rising? Great! If you can, keep up a steady pace for 45 seconds before you take a break. For a complete leg workout, repeat this move for four to five sets. By the second or third set you should really be feeling a strong burn and your breathing rate should be rising. Keep breathing steadily as you go and you’ll have an easier time getting through this move without stopping. Remember to inhale through your nose and exhale through your mouth.
Have fun with this workout, even though it isn’t easy! If you have questions or want to talk about your progress, leave your thoughts in the comment section below. Meanwhile, subscribe for more Flex2Fit workouts using the link above. We’ll see you next time!