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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 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 (888-968-5665) or reply to this email today to schedule your first workout.

5K on Easter Sunday for Boot Camp students

For Easter Sunday, we will have a 5K (run or walk) starting at our Columbia location and it will go through the neighborhood. After the run or walk, Mary will have a circuit for you to do. If you have an injury and are unable to run or walk, you can do the circuit instead.
Networking with other students

Hey boot camp students, if you have a like-minded business and you would like to let other students know about it, please let me know and I will post here for you.

Jeff Rose, Natural Zing, LLC, President

Offers over 1200 premium quality organic foods, including nuts, seeds, dried fruits, plant-based protein powders and other super foods. Visit us at www.NaturalZing.com or call 888-729-9464. Get it the next day. Our products compliment a healthy diet including fresh fruits and vegetables.

Pam Shah,  Reiki practitioner

Reiki is a non-invasive method of healing which is activated by intention. It is used alongside conventional medicine or natural remedies.  Reiki balances the mind, body & spirit thereby promoting the body’s ability to regenerate itself resulting in higher energy levels, over all wellbeing and healing.
pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens

 

Fox 5 News Segment with The Boot Camp Girl

The Boot Camp Girl was recently featured on Fox 5 news.  Click HERE to see the segment.




Community Partners

Pam Shah, Certified Reiki Master  

Reiki is a non-invasive method of healing which is activated by intention. It is used alongside conventional medicine or natural remedies.  Reiki balances the mind, body & spirit thereby promoting the body’s ability to regenerate itself resulting in higher energy levels, over all wellbeing and healing.
  

Superfoods on Main, Organic Vegetarian Café and Mini Natural Market.

Click www.SuperfoodsOnMain.com for events and menu.
Featuring healthy choices including raw, organic, gluten-free and vegan, salads, sandwiches and wraps.
106 S Main St, Mount Airy, MD 21771 301-829-9464
Mention: BOOTCAMP for a free smoothie booster and 10% Off grocery purchases (packaged food).
 

Zero Balancing with Enerqiflows, 20% off first visit         Zero Balancing is a powerful body-mind therapy that uses skilled touch to address the relationship between energy and structures of the body. Following a protocol that typically lasts 30 to 45 minutes, the practitioner uses finger pressure and traction on areas of tension in the bones, joints and soft tissue to create fulcrums, or points of balance, around which the body can relax and reorganize.  Zero Balancing can help relieve body aches and pain, release restrictions in movement, and provide lasting relief from emotional distress to improve overall quality of life.

Cost: $65  Boot camp students get 20% off first visit! ($52)  More information about Zero Balancing and Jessica Koch can be found on www.enerqiflows.com or call Jessica on 240-462-9103240-462-9103.

Gracie Jiu Jitsu Free trial of martial arts
Gracie Jiu Jitsu martial arts studio in Clarksville is offering discounts for Boot Camp students and a 1 month trial of their services. Please email me if you're interested.

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The Boot Camp Girl
PO Box 142
Lisbon, Maryland United States 21765

888-YOULOOKHOT (888-968-5665888-968-5665)
www.thebootcampgirl.com

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Testimonials

I’m from Ellicott City and I was looking for a workout that would really challenge me. I looked up Stephanie’s website online and I saw some testimonies were too hard to believe, the results were phenomenal so I took Stephanie up for a free day of boot camp. When I came, I interviewed everyone that I could get in front of and everyone had the same thing to say: they love coming, they feel good, they’ve had results, I said OK, I will buy into this. I started with a 4 month membership. I love it, I have so much fun, I’m looking forward to my workouts. I’ve made some really great friends. If you’re thinking about joining The Boot Camp Girl, please do, we are having a ball at the Clarksville boot camp!
-Jane H

I’ve been with The Boot Camp Girl for about a year in the Clarksville boot camp. My initial goal was to lose 20 pounds. Once I lost 10 lbs I thought that was as far as I could go, but we had so much fun in boot camp. We kept going and I met my goal of 20lbs down and I feel so much different. It’s such a great feeling to pull out all of your Winter clothes and have them be too big and have to go shopping. I have people that stop me all of the time and say “You Look Great!”. I feel like I look how i should look where before I felt too big for myself. I’m back to where I feel like I should be. I feel great!
-Jennifer R.

I’ve been coming to the Clarksville boot camp for a year now and in that time frame I’ve lost 26 pounds. I’ve decreased my 1 mile time from 8 minutes to 6 1/2 minutes and I’ve run two 5K’s my best time being 22:21. I’m having a blast at boot camp, staying challenged every week, being competitive with other participants in boot camp and having a great time. Every workout I come to I feel charged up and my strength is up. Having a blast. I highly recommend The Boot Camp Girl!
- TJ D.

I am from Columbia and I joined The Boot Camp Girl program because I was looking for a program that had everything that I need that I could just follow the program and I would just achieve my fitness and my health goals (I attend the Columbia boot camp and the Clarksville boot camp). I wanted something that had a support system through the program, with the instructors and the students. I have actually been able to achieve all of my fitness goals, I’ve lost over 20 pounds and I’ve lost almost 14 inches. I love coming to boot camp, I love the friendships that I’ve made, and I love the support system that’s here. It’s not just the exercise, but there are tools and resources to help you with the food so you could be successful there. So if you’re looking for a program that will help you to make radical and immediate changes in your overall fitness and health goals, The Boot Camp Girl is for you!
- Pam B.