A short Autumn Fitness video in which host Autumn Calabrese introduces a playful leg-workout called the “Luscious Legs Lottery.” She places 10 leg exercises written on ping-pong balls, will randomly pick six, and describes several selected exercises (squats, sumo squats, one-legged squat jumps, wall squats, curtsy lunges, pistols, side lunges). Rep schemes are noted to be on other balls.
Hey everyone. Welcome to Autumn Fitness. I have a little game for you today I like to call Luscious Legs Lottery.
We all get bored sometimes at home doing our workout. So I've taken 10 of my favorite and not so favorite leg exercises and I've put them on ping pong balls in here. I'm gonna pick six of the 10. Picking the first one, squats. Great. First exercise, sumo squats. One legged squat jumps, wall squats. Apparently I'm squatting today. Curtsy lunges, Pistol s.
Do those today. Side lunges. Side lunges will keep. I put the rep schemes on the other balls in here. So.
12 reps. So we're going to do three rounds of these. Alright, let's break these exercises down. First exercise we have is a squat. So I want you to stand with your feet hip width apart, your toes pointing forward, abdominals drawn in. You're going to bend at your hips and at your knees. And I want you to get your hamstrings parallel to the ground, trying to keep your weight centered in your feet. You're gonna drive up through your heels. Squeeze your booty at the top. So from the side it looks like this. We're here, we're gonna squat. Hips go back. Hamstrings go parallel. There's no arch in the lower back. None of this and none of this. Nice flat back here. Drive up, squeeze at the top. That's your squat. Next exercise, sumo squat. So I want you to open your feet a little wider than your hips. And now your toes are gonna be turned out. You don't have to turn them out too much, it's just a little bit of an angle. Same thing. Abs in. Now it's like you're sliding your back down a wall so the booty stays under you. Bend the knees, bend the hips. As you go down, dig your heels into the ground. Make sure you're pressing the knees back. Now as you come up, squeeze the inner thighs. Squeeze the booty. So one more time, it looks like this. We go all the way down, we squeeze it all the way up. So from the side, looks like this. Hips are under me. So none of this, none of this. Right on top of myself. Down, squeeze it up. One legged squat jump. Ok? Okay. This one gets a little more challenging, so find your balance on one leg. First of all, if you need to, you can tap your toe in between, but try to keep that foot off the ground. Now I'm going to bend the supporting leg. Abs in, chest up, come down. Arms go back, jump. You need to keep Rebounding it so that you don't fall over. You might shift a little bit side to side. That's okay, but that's how it is. When you land soft on the toe, sink back into the heel. So one more time, it looks like this. Sink back up and down. Up and down? Yeah. Okay. A wall squat. Find an open spot on your wall. You're gonna slide your back down it so that your legs are parallel to the ground. So you have a 90 degree angle from your hip to your knee, and your knee to your ankle. Back is pressed into the wall. Abs are in tight. Take the arms up, and we're gonna hold right here. Quads are gonna burn. Next exercise, curtsy lunge. So start with your feet together. We're gonna step open, cross one leg, back drop the knee down. Keep your toes forward. Keep your hips forward, pelvis pulled under you, abs in and chest up. And then you're gonna step open, other side, same thing, Drop down. So up to speed, it looks like this. Step, drop, step drop, and we will alternate side to side for 12. Last exercise is the side lunge. So I want you to start feet together again, same thing. We're gonna step open with one leg this time. As you're going to bend one knee, sinking back into the hip. Keep the other leg straight. Toes are facing forward, hips are facing forward. Weight is shifted back so that knee is behind your toe. Abs are in, chest is up, and you'll press off of it and step together. So this time, we'll do 12 on one side, and then we'll go 12 to the other side. All right, guys, let's get ready to play Luscious Legs Lottery. Those are our six exercises. Click here to get started.
