Be Well Workout of the Week: Get Killer Legs With Lateral Moves
For this week’s workout, we’re switching it up and focusing on lateral movement. We are all so used to moving forward and backward throughout the day, so this is a good chance to change it up and challenge your muscles to do something they aren’t quite as used to doing.
You’ll start with a set of two lateral exercises, then complete a circuit of exercises. Then, you’ll move back to the lateral exercises, adding a lateral exercise each round for a total of four rounds. Ready, set, sweat!
Be Well Workout of the Week: Get Killer Legs With Lateral Moves
Round 1
10 lateral lunges
10 skiers (do 10 on each side)
The circuit (You’ll repeat this circuit throughout the workout.)
20 push-ups
30 mountain climbers
40 lateral shuffles
30 single-leg toe-touch crunches
20 reverse fly
Round 2
10 lateral lunges
10 skiers (do 10 on each side)
10 lateral squat jumps (do 10 on each side)
Complete circuit
Round 3
10 lateral lunge
10 skiers (do 10 on each side)
10 lateral squat jumps (do 10 on each side)
10 lateral curtsy lunge (do 10 on each side)
Complete circuit
Round 4
10 lateral lunge
10 skiers (do 10 on each side)
10 lateral squat jumps (do 10 on each side)
10 lateral curtsy lunge (do 10 on each side)
10 lateral squat walks with press
Complete circuit
Explanations of exercises:
Click links for how-to videos.
Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.
Skiers: Stand in a split stance, with right foot about a foot in front of the left. Jump in place and switch legs so your left foot is in the front. Repeat the motion, pumping your arms in rhythm: left arm forward when left foot is forward, right arm forward when right foot is forward. Left and right counts as one rep.
Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.
Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Lateral shuffle: Standing with your feet hip-width apart and your legs slightly bent, shuffle to the left side, the shuffle back to the right. Repeat.
Single-leg toe-touch crunches: Lying on your back with your feet reaching to ceiling, lower your right leg about halfway down to the ground. Reach both of your arms up toward your left foot for 15 crunches. Switch your feet and reach to your right foot.
Reverse fly: Stand with feet hip-width apart and hinge forward at the waist. Holding a weight in each hand (palms facing towards each other), keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the side.
Lateral squat jump: Standing in a squat position, explosively jump up and to the side, landing back in a squat. Repeat for 10 reps to one side, then repeat on the other side.
Lateral curtsy lunge: Like a skier, but reach your left leg behind you to the right—you should look like you’re curtsying—and tap it on the floor. Then jump left and reach your right foot behind you to the left and tap it on the floor.
Lateral squat walks with press: Standing in a squat position, holding a weight with both hands, step to the left and press the weigh out in front of you. Step your right foot toward your left, bringing the weight back to your chest. Repeat for 10 reps on the left, then do reps on the right.
» Want more sweaty workouts? Check out the BeWOW archive here.
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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.
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