Corinne's "Sexy Legs" Treadmill Routine

Published 30 November 07 06:58 AM | Corinne

Most women want really sexy legs and they want to know that when they are working out that they aren't wasting a precious moment. Well, I've tinkered around with a routine that I will be adding to the Work Your Butt Off book for my PNP Girls and thought I would share it with everyone. I've now done it about three times and it is hard. If you find it easy then all you have to do is go faster. Nothing too fancy is required to make this a killer routine.

This program should only be done if you are in good health. I would save it for a day where you don't have strength training that involves your lower body for two days. It's not a replacement for a good leg day though. This is a bonus routine you can include in your week for extra shaping and fat burning. The routine can also easily be done on an elliptical or bike. Just sub the run portions out for very fast speeds and sub out the incline hill walking and side shuffles for heavy resistance. I'm using a base of 5.0 MPH because that is my typical run speed. You will use your base for running and change the numbers accordingly.

 

Time

Action

Incline

MPH

0-5

Warm up Walk

0

3.0

6-9

Jog/Fast Walk

0

5.0

10

Recover

0

3.0

11-14

Jog/Fast Walk

0

5.0

15

Walk

0

3.0

16-19

Jog/Fast Walk

0

5.2

20

Walk

0

3.0

21-24

Jog/Fast Walk

0

5.3

25

Walk

0

3.0

26-29

Jog/Fast Walk

0

5.4

30

Walk

0

3.0

31-34

Jog/Fast Walk

0

5.5

35

Walk

0

3.0

36-39

Jog/Fast Walk

0

5.5

40

Walk

0

3.0

41-44

Jog/Fast Walk

0

6.0

45

Walk

0

3.0

46

Side Shuffle R

5%

3.5

47

Backward Walk

5%

3.5

48

Side Shuffle L

5%

3.5

49

Backward Walk

8%

3.5

50

Side Shuffle R

8%

3.5

51

Backward Walk

8%

3.5

52

Side Shuffle L

8%

3.5

53

Backward Walk

8%

3.5

54

Forward Walk

2%

3.0

For the last five minutes you will fry your legs. Superset the following exercises:

20 - Pop Squats
20 - Bench Squats
20 - Wide Legged Squats

Rest 60 sec. and repeat three times

Back on TM for a 5 min. cool down walk.

Have a great week! I'm off to Vegas!

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Comments

# Buckeye said on December 3, 2007 09:27 PM:

I loved this workout! After doing it once, I can see I need to work on my shuffling on the treadmill. All of your workouts in the WYBO book are helping me make the ho hum treadmill into the awesome cardio tool it was meant to be! Thanks and keep the ideas coming!

# designjessie said on December 7, 2007 10:23 AM:

since i'm not familiar with treadmill routines, i just wanted to get clarification...is "backward walk" exactly what it sounds like-- walking backwards? that may seem like a silly question, but i want to make sure before i try it and hurt and/or embarrass myself! :-P

# Corinne said on December 8, 2007 11:12 PM:

Yes...you turnaround and walk backwards. It's easiest to do it by placing your feet on the sides while holding the rails. Turnaround and then hop back on holding the rails to get your balance. Pretty soon you'll be able to rotate around without holding on. I look like a circus act these days. :)

# designjessie said on December 12, 2007 09:33 AM:

thank you!

# MeGaN said on December 22, 2007 03:21 AM:

Um.... i think thsi routine sounds really good but do not own a treadmill - will it work running outside?

# Corinne said on January 14, 2008 03:07 PM:

Yes...this can be done outside. :)

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