Working out is not always fun but if there is a goal in mind that once drab exercise routine can be something that you look forward to doing. If toned calves, thighs and deltoids are what you are after then follow the below routine designed by certified personal trainer and nutrition consultant Lisa Corsello.
Target areas inner thighs, gluteus and calves
Sumo squats may not seem fun but they work and can do double duty when combined with calf raises. Start by standing with feet slightly wider than hip-width a part then slightly turn out your feet; imagine 10 and 2 on a clock. Slowly lower your body until thighs are parallel to the ground then pause. Keep your chest up and abs engaged all the while making sure that your toes and knees are aligned. Press through your heels, and tighten the gluteus and inner thighs. Retune return to the starting position. Repeat 20 times.
After the 20 reps lower into the squat position then do tiny pulses up and down for 20 more reps. Pause then slowly raise the right heel off the ground, pressing evenly through the left foot and the ball of the right foot. Slowly lower right heel while raising the left heel, then alternate heel raises. Repeat for 20 reps each side.
Target area biceps
Start with weights at your sides, and palms up, keeping elbows slightly bent. Slowly raise your arms up to shoulder height, and lower then lower them down to the starting position (think of the movement you would use while bowling). Keep arms as wide as your shoulders, and slightly bent. Raise and lower the weights at the same pace. Repeat for 20 reps. on last rep, raise and hold, add tiny pulses for 20 lifts.
Begin with heavy weights in each hand, (if you find you can comfortably complete above workout with 5 pound weights then switch here to 8 pound weights), elbows at your sides, palms up. Raise the weights halfway up and then lower back to starting position. Repeat 8 times. Next, begin with the weights at the halfway point (arms bent at 90 degrees) and raise them up towards your shoulders, lower them halfway down. Repeat 8 times. Then finish up a full set of full bicep curls, all the way up towards your shoulders, and all the way down towards your thighs. Make sure to stay at a steady pace (not too fast) and repeat each rep with a full range of motion.
To get the best out of your workout always seek your doctor’s advice before starting a program, stay hydrated, eat a healthy diet and commit to doing these routines 3-4 times per week.