Want “tutu worthy” legs without having to put in all of the hours at the dance studio? My favorite exercise for getting the legs tight and toned in a pinch is a variation of the hamstring curl. Done using a large exercise ball, this exercise will leave your hamstrings popping whether you are looking to feel confident at the beach or for a night out on the town. Give it a try!
Directions: Start with the legs resting in a turned out position on the ball. Make sure your knees are straight. Now slowly bridge the hips up, keeping the arms at your sides for support. With the feet flexed, slowly curl the ball in towards your back. Repeat for 12-15 repetitions or as many as your fitness level will allow!
*For more daily workouts like this, visit my Facebook Page!
As a high demand personal trainer in the San Diego area I know just how important it is for me to stay in shape and practice what I preach. I see way too many out of shape personal trainers in this area and it pains me every time I see them training their clients at the beach or in a boot camp.
So how do I find the time to stay in such great shape despite working long hours? No, I don’t workout all day with my clients like you might think (this is what bad trainers do…a good trainer watches their clients and corrects). I do the exact same thing as my San Diego personal training clients – I make time for ME.
My workout schedule consists of five days of training per week with two days completely off. Here is an example of what my schedule looked like last week;
Monday: 4 mile beach run, ballet legs at home
Tuesday: 4 sets of Biceps, Triceps, Chest, & Shoulders, 3 sets of abs
Wednesday: DAY OFF
Thursday: 45 minute Glute Workout 3 sets of squats, dead lifts, plate ham curls, lunges, weighted hip bridges
Friday: 4 mile beach run
Saturday: DAY OFF
Sunday: 3 mile run, 4 set upper body circuit
Every week is different for me. Instead of doing upper body on Tuesday, for example, I did legs on Tuesday of this week and took Monday as one of my days off. I think that training should coincide with the way that your body is feeling that day. I’m not training for a body building show, I am training for a healthy lifestyle. As you can see I don’t do a whole lot of upper body and abdominal work. I am a true believer that your stomach reflects what you eat so I maintain a flat tummy by sticking to a clean nutrition program. As for upper body I am not a fan of the overly-muscular female upper body. I like the look of a waify, but slightly toned arm.
So there you have it, my personal workout routine. If you have an questions, please feel free to comment below or send me an email!
I get questions about workout consistency all the time. Potential clients often ask; How many days a week should I train? How much cardio do I need to be doing? How many days per week do I need to be doing something active?
The answers to these questions, while they may differ for some, are generally the same for everyone. Ideally, you should be working out with your trainer 3 days per week. Two times a week is the absolute minimum you need to see any kind of results. I tell my clients: The bigger the weight loss or fitness goal, the more often you should be training with me.
Let’s face it, no trainer can perform miracles. The real miracle is the transformation that the client is able to make within themselves. The more often you train, the easier it is to transform you body and most importantly your way of thinking.
On the days that you are not working with your trainer, you should be doing something active for at least 30 minutes a day. This can be anything from a brisk walk to a jog at the beach. You could also try taking a class at your local gym or save money by working out on your own on your days off from your trainer.
I suggest doing something active 6 days per week. If you are not doing the work on your own, you are wasting your money on a trainer (unless you can afford a trainer4 or 5 days per week like some of my clients.)
Do yourself a favor…don’t cancel sessions with your trainer. The more you cancel, the easier it is to fall off the wagon. If your trainer is periodizing your workout plan, canceling sessions can really mess up the current training cycle you are on. If you are canceling frequently, your fitness goals are not going to improve and each session is going to be like the first training session all over again. Remember how hard the first session felt?
So the point of this blog? Weight Loss is a lot of work. It takes 100% dedication and heart. If you only put in 50% or show up to every other training session, you are doing yourself and your trainer a huge disservice.
Stay positive. Keep motivated. Ask Questions.
Even though I’ve been quite busy over the past few weeks with an abundance of new clients, I still found some time to get some video work done for all of my blog followers. My latest creation is an instructional video showing 4 different variations of a Ballet Leg sequence. All you need to perform these movements is the back of a chair, couch or railing.
You don’t have to be a Dancer to have Ballet Legs! Enjoy!
Best in Health,
Nikol Klein, ISSA CPT/SPN, Professional Ballet Dancer