Alright, summer is looking us right in the face and daring the brave to ditch the sweats and show some leg. So what about that left over body fat that lurks right above the knee cap we so lovingly call “knee knuckles”? When did that get there?! I know, it seems it just came out of nowhere and wants to go nowhere. So what do you do?

If you’re part of The Training Studio family then you have probably heard us say over and over that there is “no such thing as spot reduction!” BUT with clean eating and training it is possible.  Besides sticking to your Studio Nutrition Plan you need a kick butt training session for those legs that challenges those muscles, revs your metabolism and helps you create a tighter look by creating a stronger, denser muscle and burning the body fat that haunts your natural shapely curves.

Check out my sample workout set below for a leg blasting exercise routine to help give those knee knuckles the ol’ one two punch for knock out legs!  Keep in mind, its about quality NOT quantity.  Do not train your legs the day before or two days after as your muscles need time to rest and recover for best results.

Exercise

A1 Stepmill or High Incline Treadmill             5 minutes-fast pace

B1 Lunge Jump – 3 sets – 8 reps each leg – no rest

B2 Squat Jump – 3 sets – 8 reps total -  no rest

B3 Body Wt Squat – 3 sets – 20 reps – 60 seconds rest then repeat

C1 Single Leg Dead lift – 4 sets – 8 to 12 reps – 90 seconds rest

D1 Walking Lunges Medium Step – 3 sets – 20 to 25 each  60 seconds rest

Notes:

• The plyometric superset (sequence B) is bodyweight only; no added resistance.

• With the exception of the dumbbell stiff-legged deadlifts, no sets should be taken to failure

Have Fun!!! Feel free to post comments about your workout experience!

Tags: at home workout, body fat, body weight workout, done for you workout, fat loss, fat loss fast, fat loss solution, female fitness, Fitness, get in shape, get results, jump training, knee fat, lean legs, lose fat, personal trainer, weight training, weight training for women

This entry was posted on Thursday, May 14th, 2009 at 7:29 pm and is filed under Fitness, Strength Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.