Dear lovely loyal reader,
How have you been? I’m mostly well too (thanks!), struggling to conquer sugar cravings and removing make-up before sleep. My resolutions is “just do it!”The opportunity for a new top me-me-me sounded tempting, a spiritual Klondike on a personal horizon of dreams and hopes.
However a few weeks through January, when it became obvious that goal accomplishment has already failed, there was one I intended to nail no matter what – shape up! Frankly speaking it would be really cool to get super fit in my 30s and be discovered by Sports Illustrated.
Would you agree that the year of 2016 was the year of healthy living? If research into the benefits of black coffee, red wine and butter left some questions unanswered, Instagram hashtags #fitness and #fit displayed endless motivation and effort towards a stronger body. Meanwhile my initial attempts to exercise were barely successful and rather painful:
Right at that moment the destiny introduced me to Leo.
Leo belongs to a rare circle of Personal Trainers who don’t brag, but do their job with enthusiasm, passion and contagious persistency. Yelling is not in practice either. Instead, he uses a technique that I describe as “charm and kill”, loading me with a logically connected chain of exercises similar in structure to DNA. Just right when I’m out of breath or motivation to continue, he would drop: “Today’s pain – tomorrow’s gain, smash it Anna” and smile. While I indulge in double Caesars for fun – Leo wakes up at 5am to win Cross Fit “pageants”.
The best is that he focuses on my fading body goals to tone sagging knees, straighten outer thighs and so many many more. Leo delivers a tailored workout every time and gets me stronger, fitter and healthier because a rising star swimwear model is not just a pretty face!
So to keep my New Year resolution alive and get you involved, I teamed up with unstoppable Leo who decided to break our “perfect legs” exercise routine into 5 easy moves. Attention: warm up and stretching are not included in this routine but should never ever be skipped (though skipping is great for lean leggies).
Move 1: Front Squats
A very successful exercise that results in stronger and leaner legs. Choose to start without weight if your recent workout plan involved Netflix’s “Chef’s Table” or spying on friend’s Instagram (I’m certainly guilty), otherwise move some weight off your shoulders to the front, stand with your feet apart and squat! Do 20, 15 and 10 reps.
Move 2: Ball Throw Squats
A variation of the previous exercise engages additional groups of muscles including shoulders. Start with a lighter weight and focus on your posture. It’s important to keep your back straight and straighten knees softly every time. Do 20, 15 and 10 reps.
Move 3: Single Leg Bench Lunges
Stand a meter away from a bench. Keep your back straight, place one foot on the bench, smile, bend your leg and lunge. Do 20, 15 and 10 reps.
Move 4: Curtsy Lunges
A powerful variation of the standard lunge, this exercise tones outer hips and builds better glutes. Bring one of your feet back and across your body. Both knees when bent should be 90 degrees (as always). Do 20, 15 and 10 reps.
Move 5: Forward lunges
This is considered a dangerous exercise, please remember to keep your chest lifted, back straight and knees bent at 90 degrees. Add weight only when a standard lunge has been mastered to perfection. Wear compression socks for an extra support.
Well done! Let’s make the world a fitter place together, right meow!