For most of us girls, we’ve heard the term ‘trouble area’ many times. A friend might refer to their inner thighs as a trouble area, or someone else hates their upper arms. And every year, there seems to be a new miracle product to target these issues!
What is a “trouble area”?
Generally, trouble areas refer to parts of your body that maybe don’t look or perform the way you want them to. The most common being upper thighs, butt, flabby arms, back or tummy. I get asked daily what exercises are best for targeting a specific trouble area! So I decided to write a blog and answer some of these questions to help you.
You’ve probably heard me say this time and time again, but the concept of “spot reduction” is a complete myth. If this term is new to you, then it basically means it isn’t possible to lose fat from a particular area of your body by just doing exercises that target that area.
For example, just doing 100 sit-ups a day and no other form of exercise probably isn’t going to give you the toned abs that you’re after.
Toning is a full-body process, which means that you need to lose body fat all over in order to look more lean or “toned”. In saying that, you can certainly do targeted workouts from time to time to help improve the strength of the muscles in these trouble areas.
For those of you that follow my BBG or SWK workouts, you’ll know that I LOVE to incorporate circuits into my resistance training. Today, I want to introduce you to a new type of circuit that you can use to mix up your training and help target these trouble areas — called a ‘supercircuit’.
What is a supercircuit?
While my BBG circuits contain four exercises that you repeat over and over, a supercircuit contains only TWO exercises that target the same muscle or muscle group.
However, with a supercircuit, it’s important that you don’t rush through these two exercises. Focus on nailing your technique and getting the most out of every single repetition. You might even choose to use slightly heavier weights than those you would normally use!
Today I have written a workout that helps target the muscles in your thighs - more specifically, your quadriceps (front of your legs), hamstrings (back of your legs), adductors (insides of your legs) and abductors (outsides of your legs).
How do you do it?
Complete the exercises in the first circuit as many times as you can in 7 minutes. Once completed, have a 30-60 second break and then repeat this process with the supercircuit. As I said earlier - while you are trying to get through the supercircuit as many times as you can, the quality of these repetitions is far more important!
If you’re up for a challenge, repeat both the circuit and supercircuit again for a full 28-minute workout.
Get ready to feel the burn!
Weighted Lateral Lunge - 16 reps (8 per side)
Jump Squat - 15 reps
Double Pulse Walking Lunge - 16 reps (8 per side)
Bench Jump - 10 reps
Weighted Sumo Squat - 12 reps
Deadlift - 12 reps
I hope that you enjoy this workout, girls! Let me know your thoughts in the comments below.
Stay tuned for two more targeted workouts in next week’s blog!
Love, Kayla xx