Yes, I'm talking about plie squats and calf raises today! Don't run away! Those of you that know me, well, you know I'm a big girl. So when it comes to running on the treadmill (sounds like a herd of horses running), it just doesn't happen for me. I think I lasted 2 minutes yesterday when I tried.
Very rarely do I push myself so hard doing one workout move that it makes me sore. The plie squat is an exception to this rule. :) I'm not sure if I made this move up, because it's a combination of a few different ones, but if I did you can thank me now because WOWZA this thing will give you results!
So basically you start in the plie position. It's like a wide squat but your feet are diagonally pointed outwards. So grab a medicine ball, a milk jug, whatever you have around to use for a weight. I used a 6 pound medicine ball to start off with, and am working my way up to a 10 pound dumbbell.
So this is you, in the plie stance, with your dumbbell. Now you squat down. When you lift back up, you're going to do a row like in the picture below, and you're also going to go up to your tip-toes making it a calf raise as well.
The woman in this picture is not doing the calf raises. For those that are unfamiliar with calf raises, see the image below.
So let's break this down:
You're going to go into a plie stance, which is like a wide squat but with your toes pointing out.
Then you're going to squat down (feel the burn!).
On your way back up you're going to do a row (basically pull your elbows up so your fists are even with your chest).
Then you're going to do a calf raise (which is just standing on your tip toes).
You will feel all of your muscles working - I'm talking glutes, abs, arms, everything!
Do 3 sets of 15. You will be sore in the morning!
— Slap Dash Mom (@SlapDashMom) March 14, 2012