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5 Moves for Toned Thighs
Wish your legs were more toned and looked better in shorts and swimsuits? Today I’ve got 5 moves that specifically target your thighs in the most fat blasting way. To get the thighs you want, you’re going to have to get moving. With these five exercises, your thighs will be on the way to toned in no time.

Toned Thigh Move #1: Squat

It’s basic, you know how to do it, and it will give you incredible results. Whether you choose to go with or without weights, squatting is the fundamental move you should cling to if shapely thighs are your goal.

To perform a squat, have your feet shoulder-width apart. Bend at the knee until your thighs are parallel to the floor. Return to the starting position and repeat.

Of course, if this is too easy, you can add more weight or turn your regular squat into a jump-squat for extra thigh-trimming power. When you reach the bottom of your squat position, jump as high as you can, land in the starting position and repeat.

Toned Thigh Move #2: Lunges

Another classic move, lunges will get your thighs tight and toned to perfection. To do them right, start by standing as you would normally, feet placed approximately hip-width from one another. Take a lunging step with your right foot, bend you left knee so that it almost touches the ground and your right knee is at a 90-degree angle, and return to the starting position. Repeat with the other foot stepping forward in a lunging motion.

Still need more burn? Grab a couple dumbbells and go at it again!

Toned Thigh Move #3: Leg Circles

Sure, it looks ridiculously easy, but if you think leg circles are a cinch you’ve not given them a try lately. Starting out, you’ll need to lie on your back on top of a soft surface, such as carpet or a yoga mat. Bending your left leg and keeping your left foot flat on the ground, lift your right leg into the air with your toes pointed and no bend in the knee. Then draw large circles in the air with your leg. Make the circles in a clockwise motion five times and then do five more in a counter-clockwise motion. Swap legs and repeat.

When you feel particularly powerful, try spelling out the entire alphabet with each leg and see how far you get.

Toned Thigh Move #4: Stiff Leg Deadlift

This move is not reserved for body builders. In fact, performing stiff leg deadlifts a couple of times a week is an effective way to increase the thigh toning power of your routine.

Here’s how it’s done: Stand with your feet shoulder width apart with a slight bend in your knees. Hold a dumbbell in each hand, hanging down at your sides. Bend at the hips, keeping your chest out and back flat, and lower down until the dumbbells reach the tops of your shoes. Exhale and straighten back up to a standing position.

Toned Thigh Move #5: Scissor Jacks

With your feet shoulder-width apart, stand with your hands facing the ground and arms extending out to either side. Jump into the air. While in the air, cross your right arm over your left arm and right leg over your left leg. Jump again, this time returning to the starting position, and then repeat with your left arm and leg going in front of your right arm and leg.

Want to take your routine to the next level? Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.
Tuna Boats
If you’ve ever said that healthy eating takes too much time and effort, then this recipe is for you. A few minutes are all that you need to pull this simple, delicious, protein-packed meal together. Enjoy it whenever you’re in a hurry for a nutritious meal. Servings: 6

Here’s what you need:
  • 2 cans of wild caught albacore tuna, packed in water
  • 2 celery stalks, finely chopped
  • half of green apple, finely chopped
  • 1/2 cup red grapes, halved
  • 1/4 cup plain Greek yogurt
  • 1 teaspoon dried dill weed, and more for garnish
  • 3 Avocados, pitted and halved
  1. Drain tuna, then flake into a medium bowl.
  2. Add the remaining ingredients, except avocado, and mix until well combined.
  3. Serve by placing a scoop of tuna into each avocado half. Sprinkle with dill weed.
Nutritional Analysis: One serving equals: 268 calories, 22g fat, 147mg sodium, 13g carbohydrate, 8g fiber, and 12g protein

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5 Quick Fitness Tips
  1. Be Consistent: exercise at least 3 times each week.
  2. Be Challenged: keep your routine intense.
  3. Be Patient: true fitness results take time.
  4. Be Excited: find a form of exercise that you love.
  5. Be Advised: call in a professional, like me, for premium results.
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Total Training is the premiere Outdoor Fitness Boot Camp and Personal Training program in the Irvine, Newport Beach, Anaheim Hills, Laguna Niguel, Tustin, and Orange County areas.  Our Fitness Programs are  perfect for anybody looking to lose weight, gain lean muscle, or tone up.

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Tammy  Niemann

Total Training

www.totaltrainingbootcamp.com

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