fitness & health: killer leg workout + smoothies

Today I am going to share with you my favorite leg workout - I've taken many Pilates classes and have tried many different leg workouts which have helped me put together my go-to killer leg routine. I try to switch things up a bit and rotate my workouts but this is definitely the one I do most often.

Killer Leg Workout

What you'll need: yoga mat, 3-5 lbs. weights
(10, 15, 20, 25, or 30 reps per exercise - start small and work up (I usually do 25))

1. Jumping Jacks

2. Squats with Weights

3. Calf Raises

4. Jumping Jacks

5. Table Top Lift
(start at a 90 degree angle and lift higher)

6. Angled Table Top Lift
(instead of lifting leg straight behind you, angle it out to the side 45 degrees)

7. Leg Lift
(start at floor and lift to 90 degrees)

8. Jumping Jacks

9. Forced Arch Leg Raises - Straight
(one leg bent with foot in forced arch (see leg placement in the next photo), the working leg straight barely off the floor - lift up and down)

10. Forced Arch Leg Raises - Bent
(same as above but working leg is bent)

11. Bum Lifts

12. Jumping Jacks

13. Hands and Knees Back Lifts with Weight

14. Hands and Knees Side Lifts with Weight
(same as above but lifting directly side rather than back)

15. Laying Horizontal Leg Lifts with Weight
(hold weight on knee and provide resistance)

16. Laying Horizontal Knee Lifts with Weight

17. Inner Thigh Leg Lift
(hold weight on thigh and provide resistance)

18. Jumping Jacks

19. Stretch
 ^^folded bend for hamstrings (keep weight in balls of feet for best stretch)^^

 ^^lunge for hip and thigh^^

 ^^twist for glutes^^

 ^^modified butterfly (knees and feet stacked) for glutes^^

^^pike for hamstrings^^

top: J.Crew // bra: GapFit // pants: GapFit

Some other GapFit pieces I am loving..

Green Smoothies

My  husband and I start of every morning with a green smoothie. Here are a couple of my current favorites..

Super Green Smoothie
2 Celery Sticks
1/2 Cucumber
2 Kale Leaves
1 Handful of Spinach
1 Lemon Peeled
1 Green Apple
1 Tbsp. Flax Seed
1 Tbsp. Chia Seed
1/4 tsp. Cinnamon
1 Cup Water
 

Hint of Lime
1 Pear
1 Green Apple
1 Cup Berries of Choice (Frozen or Fresh)
1 Cup Frozen Mangoes
2 Handfuls of Spinach
1/2 Lime Juiced
1 Tbsp. Agave
1 Tbsp. Flax Seed
1 Tbsp. Chia Seed
1 Tbsp. Unsweetened Coconut
1 Cup Coconut Water

Green Colada
1 Cup Coconut Milk (Vanilla)
1 Cup Frozen Pineapple
1 Banana
1 Cup Berries (Frozen or Fresh)
2 Handfuls of Spinach
1 Tbsp. Agave or Pina Colada Mix
1 Tbsp. Flax Seed
1 Tbsp. Chia Seed
1 Tbsp. Unsweetened Coconut

Let me know if you have any questions about the workout! I hope you enjoy it and the yummy smoothies!

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