Power pins challenge!

The deal

Ok, you guys, we have 10 days to get some power in your pins!

Let’s start to get your legs strong and toned and after the 10 days try adding in another leg workout like this one or this one. We’ll be doing some lunges, leg lifts and the super awesome chair pose!

The challenge will add a few more reps every couple of days. If it’s not enough, feel free to add more. If you’re starting out, awesome! Start where you are a little challenged and add as you feel ready.

The exercises

Knee Drop lunge

Leg workout Free Spirited Sisters

Leg workout Free Spirited Sisters

Step one leg forward and bend the knee, coming into a high lunge. The back leg is straightened, but don’t lock the knee. The front knee should be right over the ankle.

Drop the back knee until it hovers just above the ground. Hold for a couple of seconds then return to a straight leg. Repeat dropping the knee for the number of reps for that day, then switch legs and repeat on the other side.


Side leg lifts

 

Leg workout Free Spirited Sisters

Leg workout Free Spirited Sisters

 Top leg

Lay on one side with your head supported and legs stacked. Raise the top leg, using the inner thighs. Slowly lower. Repeat for the number of reps for that leg, then work on the bottom leg lifts.

Bottom leg

Stay on your side and bend the top leg and place it behind the bottom leg. Raise the bottom leg then slowly lower. Repeat for the number of reps for that day, then switch legs.


Chair pose

Leg workout Free Spirited SistersLeg workout Free Spirited Sisters

What a strength builder this one is! Standing tall, start to lower your booty as if you’re about to sit in a chair (or bar stool, depending how far you can go!). Aim to have your thighs parallel to the floor. The weight should be in your heels – you should be able to lift your toes off the ground. Your arms can be straight up, out in front or to the sides like an airplane! Hold for 30 seconds. On days 9 and 10 hold a little longer and add the (delicious) prayer twist for a little variation. Bring the palms together and with a tall, flat back turn the torso and place the upper arm on the thigh. Aimto have your heart behind your hands. Breathe!


The workout

Leg workout Free Spirited Sisters



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