I played basketball in 7th grade. And I was bad. Like embarrassingly bad. I think my parents cheered for another brunette on my team so people would think she was their daughter. I later focused all my efforts on dance, which worked out pretty dang well, and saved me a lot of teenage embarrassment. No more attempting to be good a sports I wouldn’t have a shot at. But I’ve always rivaled the toned, strong legs of track superstars. And when you can’t BE them, copy them. Right? With this legs of a track star workout.
This workout is craaaaazy effective because it combines lunges and squats and other strength-focused exercises along with plyometrics to blast calories and fat. Creating toned, sleek, strong stems (legs). Because just working those bottom mus-cules doesn’t do enough to create chiseled legs. Burning any excessive leg jiggle around the muscles WILL.
No equipment needed for this targeted lower body blast. Trust me, you won’t need anything to get the legs of your dreams.
Start with your left foot behind your body, right foot in front. Bend your knees into a lunge position with your right knee directly above your right ankle, and hands clasped in front of your chest. Keeping your knees bent, step your left leg to meet your right, then switch legs so your right leg is behind, left in front. Continue to alternate legs and do 12 repetitions.
Side Squat Attacks
Start facing the side, with your legs wider than shoulder-width apart and bend your knees into your lowest squat position. Extend your right arm out to the side, directly in front of your shoulder. Then shift your weight to your left leg as you bring your right knee in towards your chest. Push your elbows in towards your sides as your right legs comes up. Do this for 12 repetitions on the right side, then 12 repetitions on the left.
Start with you hands at your sides, legs together and bend your knees so you are in a squat position. Using the momentum when you straighten your knees, jump up and over to the right as your hands come together and clasp in front of your chest. Land in the original position. Continue jumping from side to side for a total of 12 repetitions.
180 Jump Squats
Start in a wide low squat to the side, hands clasped in front of your chest. Using the momentum as you straighten your knees, jump up as high as you can as you shift your body’s direction to face the other side. Land in a low squat and repeat the same motion on the other side. D0 12 repetitions.
Start facing the side, arms at your sides and feet shoulder-width apart. Bend your knees into a slight squat position. Next, jump up to your highest position and extend your right leg in front, left leg in back as you bring your arms overhead. Land in the original position and do 12 repetitions with the right leg in front as you jump, then 12 repetitions with the left leg in front as you jump.
Do the entire sequence three times. If you are feeling up for a challenge, do the entire sequence five times! Then complete this final burnout move at the end.
Final Burnout Move: Jumping Squat with Slow Landing
Stand with your legs wider than shoulder-width apart. Jump up to your highest position as you extend your arms overhead. As you land, take 3 counts to slowly bend your knees and lower your arms until you stop your lowest squat position, with your arms extended downward and inside your knees. Stay on the balls of your feet the entire time. Do 12 repetitions.
Blair @ The Seasoned Mom says
The grass is always greener, right? I was a soccer player in college, so we always envied the long, lean legs of DANCERS. 🙂 Either way, this is a great workout!
Beverley @ sweaty&fit says
bahaha. when i played basketball in junior high, i scored one point THE ENTIRE SEASON. Luckily for me I soon found rugby, and the rest was history 😉
This workout looks awesomeeee, i love how you continue to come up with such cool exercises. I will definitely be pinning this for later 🙂
Wait, were we on the same team? Because I’m pretty sure there was a chick that was just as bad as I was, which basically liked just because she was equally as terrible. That’s true friendship!! Thanks girl, appreciate your support!
Rebecca @ Strength and Sunshine says
Loving all the jumping!!! Best way to work those legs!
Anything there are a lot of jumps (specifically from lunges) you KNOW it will be a good burn!!
Ashley @ Fit Mitten Kitchen says
You’re just so darn cute I can’t even handle it. Love these moves. 180 jump squats are one of my favorites. Pinned!
Oh shucks you stop that! 😉 Thanks for the pin love girl. 180 squats = total domination!!
Well if killer legs were what you were wanting then my friend you have succeeded 🙂 Although now I feel like I need to hug you for your lack of basketball skills and thus embarassement on the court. As someone who has played soccer since she was 8 years old [and someone who has a brother and sister who both play sports] I coudln’t imagine NOT playing sports! Though I could totally see you as a dancer. I think you have dancer legs [aka long, lean & strong!!]
Oh Kat you are always so kind. I’ll take your virtual hugs anytime! My brother and sister were total sports peeps too. Although I danced on my high school and college dance teams, so that’s KINDA sports-like, no? 😉
Jess @hellotofit says
Lunges are so good for getting those legs nice and strong!! Your exercise photos turn out great 🙂
Agreed. Lunges = awesome and the devil at the same time 😉 Thanks girlfriend xoxo
Hi how long do you think it would take to see results? How often should this workout be done?
Hey Shaena – you could do this workout 3-5 times a week if you wanted to really focus on your lower half. Like any workout regiment, maintaining a clean and healthy diet will help you get optimal results when starting any new or focused fitness routine. Thanks for stopping by!