--------
27
--------
LEG MAGIC
™
WORKOUT TRACKING SHEET
Use the charts below to keep track of your progress over time. Before writing on them, make as
many copies as you think you'll need. We suggest you keep these in a notebook. You will find it
both informative and motivational to look back at what you've done. This data will help you chart
future fitness goals as you continue to improve.
EXERCISE
DATE
REPS
SETS
DATE
REPS
SETS
Inner Thigh
Squeeze
Repeater
Lunges
Inner Thigh
Pulse
Repeater
Squats
Outer Hip and
Thigh Press
Stationary
Lunges
Inner Thigh
Squeeze & Hold
V-Sit with
Heel Taps
Ab Roll Back
Hip Lift
Push-Up
Inner Thigh Squeeze
with Arm Toning
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of
an exercise program – almost anyone can walk, run,
treadmill, climb steps, or bike. But, creating a progres-
sive, time efficient and results oriented cardio program
takes a little planning. A properly designed and consis-
tently performed cardiovascular training program is an
essential part of your program if you want to improve
your health and lose weight, or maintain a healthy
lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart
and can reduce your chances of heart disease, as well
as burn lots of fat and calories. Aerobic exercise is any
activity that you can keep at for several minutes or
longer and increases your heart rate. Activities that have
the potential to condition the heart typically involve the
large muscles of the hips, thighs, and buttocks.
Examples include walking, hiking, jogging, running,
cycling, in-line skating, swimming, cross-country skiing,
and stair stepping.
--------
14
--------
WARM UP & COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth,
with no bouncing or jerking. Move into the stretch until you feel a slight tension,
not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly
and rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand to
assist your balance. Bend the opposite knee and lift your heel towards
your buttocks. Reach back and grasp the top of your foot with the
same side hand. Keeping your inner thighs close together, slowly pull
your foot towards your buttocks until you feel a gentle stretch in the
front of your thigh. You do not have to touch your buttocks with your
heel. Stop pulling when you feel the stretch. Keep your kneecap
pointing straight down and keep your knees close together.
(Do not let the lifted knee swing outward.)
Hold for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with
your feet hip-width apart. Keeping your toes pointed forward, move
one leg in close to the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the other leg straight,
place your hands on the chair. Keep the heel of the back leg on the
ground and move your hips forward. Slowly lean forward from the
ankle, keeping your back leg straight until you feel a stretch in
your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly bent.
Lift one arm overhead and bend your elbow, reaching down behind
your head with your hand toward the opposite shoulder blade. Walk
your fingertips down your back as far as you can. Hold this position.
Reach up with your opposite hand and grasp your flexed elbow. Gently
assist the stretch by pulling on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.
