Tight and trim thighs

I tried Flavia Del Monte’s Tight and Trim Thighs workout yesterday and WOW, it’s soooooo intense!!!  It incorporates upper and lower body exercises primarily working on the legs.  If you’re up for the challenge go ahead and try this! :)

Tight and Trim Thighs workout:

  • Overhead walking lunge (Barbell or weighted bar overhead) 3 sets of 10.107
  • Push up with burpee 3 sets of 10.
  • Row with squat on cables (squat and pull up and back like you would when starting a lawnmower.  Switch sides (hands/arms) 3 sets of 10 on each side (arm/hand).
  • (If you want a challenge, stand on one leg and squat.  The other leg is slightly bent and with the same arm on the side of the bent leg use the cable and draw up towards you and back with elbows bent.  Do 3 sets of 10.
  • Circuit #2:
  • Close Squat to lunge (bodyweight only).  Squat and then move directly into a lunge with arms almost in prayer position. 3 sets of 10
  • Wide Squat with Arnold Press 3 sets of 10 (Press up and wrists out –palms facing out at the top).
  • Lat pull down with machine.  Use wide grip and pull down to chest.  Remember to squeeze your shoulder blades together. 3 sets of 10.
  • Repeat 2x before moving onto the #3 Circuit.
  • Circuit#3:
  • Reverse Lunge with side raise.  (Curtsy lunge with parallel dumbbell raises. 3 sets of 10/per leg.
  • Side Lunge.  Keep one of the legs straight and other one bent in a squat/lunge position.  Use your hands to hold a dumbbell horizontally while lunging side to side.  Do 3 sets of 10.  Perform 10 reps on one side and work on the other side.
  • Triceps dips 3 sets of 10.  Arms on bench and feet/heels on the Swiss ball out in front of you.  Keep abs tight and chest up.
  • Repeat 2x before going onto #4 Circuit.
  • Circuit #4:
  • Weighted Squat 3 sets of 10/per leg.  Use a 35Lb weight and squat.
  • Single leg weighted squat 3 sets of 10 per leg.  (You can hold onto a machine or a bar while lifting your leg in front.  Use your other arm to hold onto the weight.)
  • Medicine Ball woodchopper.  Squat and chop up in a diagonal for 10 reps.  Do this for 3 sets of 10 on each side.
  • Leg raise with stability ball pass. (Squeeze ball between legs and lift then pass to hands and so forth.)
  • Repeat 2x before cool down circuit.
  • Cool Down stretch:
  • Neck stretch 20-30 seconds per side.  Go side to side.361
  • Doorway pec stretch 30 secs per side.
  • Overhead tricep stretch 30 secs per side.
  • Shoulder rolls.  30 secs per side.
  • Quad/knee bend stretch 30 secs per side.
  • Flexion back stretch (stand,cross legs and touch right in front of your toes) hold for 30 secs.
  • Medicine ball ab stretch.  Hold for 30 secs per side.
    Get into a child’s pose with one leg behind you and one arm holding onto a medicine ball.
  • This is quite intense and delivers great results!!! Go ahead and try it for tight and trim thighs in time for summer!!! Enjoy!
This entry was posted in Fitness, Personal health, Women's health and tagged , , , , , , by Teresa. Bookmark the permalink.
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About Teresa

I was born and raised in Vancouver, BC. You could say I was one of the “originals”. LOL!! Growing up, I watched my mom bake and cook various delicious dishes and wanted in on the action. When I was five I received my very own miniature baking sheet and tart pan. I remember making tiny “Barbie size” buns and mini cinnamon crescents among other delicious goodies. With much anticipation and joy, I watched and waited for them to rise and bake. I was thoroughly ecstatic when I saw the perfectly golden pastries coming out of the oven. Those were humble beginnings and as time went on, they evolved into much more sophisticated culinary fare. One particular thing that was instilled into me at an early age was the need to “revamp” the recipe and make it healthier. My mom was a firm believer in using less sugar and less butter in her baking. She would also add different ingredients to better improve the flavor and health benefits of whatever she was baking. Much of her skills and talent have transferred onto me in which I’m very thankful for. I have also watched many episodes of CityLine and Martha Stewart which further developed my cooking and baking skills. Whenever I bake, I like to use the finest ingredients. These include a wide variety of ancient grains and gluten free flour. I love to experiment with old family classics and marvel at the “fabulicious” outcomes! Yum! Yum! My other passions are fitness and fashion. I am a fitness model who thrives on being healthy, remaining youthful and in optimal shape. I love to train my body hard and incorporate good nutrition and supplementation to go along with it. I have studied many interesting topics on health and nutrition along with diet and exercise plans from some of the top coaches/personal trainers in North America. I love to share my knowledge from what I have learned and pass it on. Remember this: Knowledge is power only when you use it.

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