Legs & Booty // Workout with Ankle Weights

Leg death! That is how my legs were feeling during part of this workout. Legs & Booty // Workout with Ankle Weights is another little finisher workout from Heather Robertson. I did it after one of Heather’s total body strength workouts that had already worked me hard. I finished it off with this workout and my legs were fried by the end. They are still humming. This workout is all lower body mat work wearing ankle weights. In spite of what I just wrote, 30 seconds felt like the right amount of time for me to do each interval. I was able to do each exercise the full interval but by the end of the 30 seconds my muscles were either screaming or starting to protest (depended on the exercise). Yet another excellent finisher workout. Heather has created quite a few of these and I love them. It has no warm up so you can flow from one workout right into this one and it ends with a short stretch. This workout is done interval fashion: each exercise is done for 30 seconds followed by 10 seconds or recovery. Heather previews the next exercise during the recovery.

Legs & Booty // Workout with Ankle Weights is 22:35 minutes; no warm up and 2:30 minute stretch. Equipment: ankle weights and a mat. Heather is using 2 pound ankle weights. I also wore 2 pound ankle weights.

  1. Kickback combo (get on all 4s do one hydrant (knee bent, raise leg to side) + push sole of foot to ceiling, knee is still bent)
  2. Rear leg lift (still on all 4s, extend leg out straight behind you, raise and lower straight leg)
  3. Rear pulse (lower to elbows, leg is still extended straight behind you, raise straight leg and pulse it upward)
  4. Rainbow kick (on all 4s again, leg is extended straight behind you, keep leg straight and tap toe out to side of body, raise leg leg in an arc (like a rainbow) over to other side of body and tap foot to floor outside of other leg)
  5. Hamstring curl (lower to elbows, raise straight leg behind you and hold isometrically, bend and straighten knee bringing heel toward glutes when knee is bent)
  6. Repeat #1-5 on other leg
  7. Clam shell (lay on side, both legs are bent and you are resting on one hip and bottom forearm, keeping insoles of feet together, open and close knees)
  8. Kick combo (same starting position as #7, extend top leg straight, raise and lower top leg then bring leg in front of you and raise and lower it that position, keep leg straight throughout)
  9. Side pulse (same starting position as #8, raise top straight leg and pulse at top of lift)
  10. Inner leg lift (still laying on side, extend bottom leg straight, bend top knee and place foot in front of bottom thigh, raise and lower bottom straight leg)
  11. Rear kick (return to #7 starting position, bring top knee into chest then straighten top leg, pushing it behind you)
  12. Repeat #7-11 on other side of body
  13. Bear kick backs (get on hands and toes, knees are bent elevated a few feet off the floor, kick one bent leg up, pushing sole of foot up to ceiling, alternate legs)
  14. Laying V split (lay on back, raise straight legs to ceiling, open and close straight legs in a V)
  15. Laying clamshells (still laying on back, knees are raised and bent, feet are elevated off floor, keeping soles of feet together, open and close knees)
  16. Quad extension (still laying on back, raise legs straight to ceiling, keeping legs/feet together, bend and straighten knees–when bending knees, bring heels to glutes)
  17. Bicycle legs (lean back, resting on elbows, bicycle legs in this position)
  18. Repeat #13-17

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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