Target several muscles in your legs on this stair master circuit!

I love cardio, and I love leg day, so naturally I love the stair master. I will usually do this a few days after my leg day, that way my legs are prepared for the intense burn that I  will get from this workout.  The workout is 40 minutes long, so make sure that your iPod is packed with motivating music that will push you through it, and plenty of water to keep you hydrated. Follow the chart exactly. you will change the speed and the direction in which you are walking, so keep track of the time. You will be walking sideways left and right several times throughout the workout, so pace yourself and be careful. We are used to walking forward all of the time, but walking sideways triggers muscles in your inner and outer thighs that you don't usually use. This is a great toning workout and your guaranteed to feel it. When your walking forward, try not holding on to anything. Let your legs do all of the work, but when you are walking sideways at least use one hand to hold on to prevent yourself from tripping or falling. Its really not hard, once you get used to it. I hope your quads are ready! Enjoy!

Tone your legs with this awesome treadmill workout!

I absolutely love the incline on the treadmill. It triggers muscles in your legs and butt that you don't use on a daily basis, and this is definitely what you need in order to tone those legs. When you walk, your using the muscles that you use every single day, but when your on an incline, your muscles have to work twice as hard to get you going. I love this workout, it is very intense and you will feel it for a week after your first time! Don't be afraid, work at your own pace and just have fun with it! There are so many things that you can do on a treadmill aside from just running!  Share with a friend that will motivate you, and get to the gym together!

If you love the stairmaster, you'll love this circuit!

I wanted to include another "in the gym" cardio workout. Many people are intimidated by the stair master, but there is nothing to fear. It is a large machine that you can easily control. Most stair masters will have the same controls. It is an easy and intense way to get a great burn and sweat on! For this workout you will choose quick start, and control the speed and time yourself. I would initially set the time to 25 minutes, if it is available on the machine you are using, you can then follow the chart to see what speed you will need to be at, at the appropriate times. The stair master is great for cardio and muscle work in your glutes, thighs and calves! If you want to work more on your calves, do the same workout just do half the workout walking on your toes (I have included this in the chart). This will enable your muscles in your calves to work harder with each step. The muscles in your calves are contracting with each flex of the foot and this repetitive motion is what will cause the toning in your calves. I hope you feel the burn and are motivated by your sweat!

Squats: Strong Quads Under Ass and Totally Sexy!

Sometimes we may pray that this horrible workout will go away, but unfortunately its the best out there for tightening the gluteus muscle (your butt) and the hamstrings/Quads (your thighs). The great thing about squats is that there are many ways to do them: with weight, without weight, with one leg, or both,  on a machine, or without. Squats are what make our butts look totally sexy, and great in anything we wear.  The key to getting results from the squat, is by doing it correctly. You can be doing it any one of these ways but if you aren't maintaining correct form your asking to get injured or to just be wasting your time. You will know you have done it correctly when you wake up the next day and you can barely get out of bed, or walk because your butt and thigh muscles are too tight. If you ever experience lower back pain, you are either using too much weight, or you are not in proper form. I have come up with an image that will show you what proper form looks like and hopefully you are able to take from it and incorporate proper form into your squats because ladies we all need to be doing them! ;) Always remember this super fun acronym SQUATS: Strong Quads Under Ass and Totally Sexy! These are all the parts that a squat touches and its totally worth it!