I’m a firm believer that exercise is for every size, especially when referring to topics, which involve the wellness of women! I aspire to inspire interest in women’s health by fostering a platform encouraging physical fitness. I do so in attempt to motivate and touch as many lives as possible, and to be an advocate for improving the overall health and welfare of women.
“I’m interested in women’s health because I’m a woman. I’d be a darn fool not to be on my own side.”
Exercising and performing exercises isn’t anything new, for there is nothing new under the sun. With that being said, I stumbled upon a collection of inspiring videos, which gave me an idea to develop a fun leg routine utilizing the most famous and/or infamous of all endurance-training machines, the treadmill. This particular routine aims directly at the target areas of toning the quads, hamstrings, and gluteus. I’ve provided instructions on how to perform this routine below:
DigiCurl’s “Get it Girls” Cardio Burn
1. Min 1 – 5 walk at incline 10 / 3.0 speed
2. Min 5 -15 at incline 15 / speed at 2.0 you will complete 25 seconds of lateral hop squats, return to the center and complete 25 seconds. Video above (far right top and bottom) alternating with a one minute of a leg raise (middle column video – bottom)
3. Min 15 – 25 at incline 15 / speed at 2.0 you will complete lateral shuffle as seen in the video (far right) 25 seconds return to the middle and then complete 25 more seconds on the other side (alternating with a one minute leg raise).
4. Min 25 – 35 at an incline 15 / speed at 2.0 you will complete walking lunges for 1 minute. Shown in the video in the top middle column (alternating with walking for one minute).
5. Min 35 – 40 incline 15 / speed at 3.5 walk without holding the rails if you can keep your balance. Keep abs tight and chest high. Adjust the speed if you need to.
6. Min 40 – 42 incline 12 / speed at 2.5 walk without holding the rails if you can keep your balance. Keep abs tight and chest high.
7. Min 42 – 45 incline 9 / speed at 1.5 walk with out holding the handrails if you can keep your balance.
Note: Adjust the speed on the treadmill to your level of fitness and comfort. My target range is between 1.5 and 2.5. Every treadmill’s speed may be a little bit different for a variety of reasons. Please make sure you’re able to perform the exercises keeping your torso tall (without leaning over excessively), using your legs more than the handrails, and keeping a balanced posture. Form is always more important than weight or speed when executing any exercise for toning and strengthening.
It’s also important to note, while you’re performing the above stated exercises set the position of the treadmill at an incline. Staying at an incline will take the weight bearing part of the exercise off of your knees; shifting more of the pressure towards your hips, butt, and legs.