Interval Cardio Legs Workout - Lose Cellulite & Get Toned Legs

The interval cardio legs workout is a quick 15 minute workout that tones every inch of your legs, burns fat, and banishes ugly cellulite.

Start with one set of each exercise. Perform 15 reps or 30 seconds of each exercise going from one to the next without resting. After one complete circuit take a 30-60 second break then repeat two more times.

Finish up with 5 minutes of biking or running cardio intervals. Alternate for 4 minutes between 30 seconds of super hard pedaling or running and 30 seconds of biking and running at a much slower recovery pace.

Exercise
Calf Raise/Glute contraction 1. Start by standing on one leg with your other leg bent to 90 degrees. 2. Slowly stand up onto the ball of your foot and squeeze your glute while completing this movement. 3. Place your hand on your glute to help activate the glute muscle. Make sure you get a strong contraction and then return to the floor and repeat for the desired repetitions. 4. This exercise may take a little practice before you can get a good glute contraction. Interval Cardio Legs Workout Tip: Place foot on wall or step and keep shoulders and hips aligned over working leg and foot.	Sets Reps Weight/ Resistance
Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Interval Cardio Legs Workout Tip: Use medicine ball or dumbbell.	Sets Reps Weight/ Resistance
Lunge Crossover with med ball and balance disc 1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest. 3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball. 4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps. Interval Cardio Legs Workout Tip: Use medicine ball or dumbbell.	Sets Reps Weight/ Resistance
1 Leg SLDL 1. Start by holding a dumbell in your right hand. 2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you. 3. Bend forward until a comfortable range of motion is reached. 4. Return to the starting position and repeat with the other leg and arm. 5. Alternate back and forth until the desired repetitions are met. Interval Cardio Legs Workout Tip: Use dumbbell or kettlebell.	Sets Reps Weight/ Resistance
Mini Band Ankle Walks 1. Start by placing a mini band around your ankles and standing with your feet parallel. 2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again. 3. Repeat this movement for the desired reps or distance. 4. Repeat with the other leg. 5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise. It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in. Interval Cardio Legs Workout Tip: Use mini band or resistance band.	Sets Reps Weight/ Resistance
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Interval Cardio Legs Workout Tip: Stay light on your feet. You can also jump rope, run in place, or do walking lunges if jumps are too much.	Sets Reps Weight/ Resistance
Cycling Trainer's comments: Bike, run, jump rope, walk, or run up and down stairs or a step.	Sets Reps Weight/ Resistance

Get killer legs with gliding disc exercises. The lower body moves you need for lean toned legs.