The past articles have concentrated mainly on mens workouts. This series will be just for the ladies.

This first work out will concentrate on the legs. These exercises will strengthen and tone the thigh and butt muscles.

THE WORKOUT

SQUAT JUMPS

Do 3 sets of 10

how its done ;

Squat then jump as high as you can and land softly .
repeat this 10 times (or 5 for beginners ) to complete one set.

http://www.youtube.com/watch?v=cpxEwikRndQ

AROUND THE WORLD LUNGE

Do 3 sets of 10 (5 for beginners)

With this exercise you’re combining a front lunge, a side squat and a reverse lunge, which will hit every muscle in the hips glutes and thighs. The key is to keep this move slow and controlled and try to use the strength of your legs rather than momentum as you move from one exercise to the next.

How its done;

Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Lower until the back knee comes close to the floor.
Push into the heel to step back and immediately step out to the left and into a squat.
Press back to start and take the left leg back into a reverse lunge, again keeping the front knee behind the toe.

http://www.youtube.com/watch?v=jWzD6_do91c&feature=relmfu

BROAD JUMPS (FROG JUMPS)

Do 3 sets of 5

This exercise will increase your heart rate and increase your strength.

How its done ;

Stand with your feet comfortably apart
squat , swing your arms, and jump as far as you can
Remember to land softly so that you do not injure yourself

http://www.youtube.com/watch?v=9gd6Lr7mtt8

BY KAPA187

9 COMMENTS

Kudzai November 15, 2011 At 7:27 am

I cn do ths nt the mens work ot thoz ar killr work ots thnx LT rembrin the ladys
miss zambia November 15, 2011 At 10:33 am

i need to start this workout pronto
vee November 15, 2011 At 10:51 am

thanks for bringing something for us ladies, those mens workouts…eish! ima get right on it.
Chomba Malaila November 15, 2011 At 12:26 pm

Yeah i wanna tell my lady to try this.Am sick of her stick look alike legs.
Webo November 15, 2011 At 2:49 pm

Yeah, this will make our women have good shapes not ifi tumona nga nabafwala ifitenge na kalufumo akakosa kwati kampompo.
- Jombo November 15, 2011 At 2:53 pm
  
  Ufwayafwe ababi boyi naiwe.lol
chwela November 15, 2011 At 3:03 pm

#5,Kwena ulikipuba!
Ice_Road_Trucker November 15, 2011 At 4:17 pm

This is good.
Nine Chale November 15, 2011 At 9:46 pm

#5 the question is why do women even bother to put on fitenges when they are blessed with such beautiful legs like these in the pics above? LoL.