Legs 11: 10 minutes to long, lean legs

Time: 10 minutes
Equipment: You
Result: get the legs and butt you've always wanted. These three leg movements target different muscles in the lower region - training different muscles rather than the same ones keeps your body guessing, heightens the metabolic boost and therefore, helps you burn fat faster & tone up more efficiently. Leaves you time to go do all the other fun stuff you have planned for the day.

Move 1: Lunge and Knee Lift.
Backwards lunge and then bring your knee to the sky, exploding off your heel into the sky! Return to starting position; swap legs.

Repeat for 45 seconds without stopping, take a 15 second break; then another 45 seconds without stopping, and then take another 15 second break.

Move 2: Pulsing Squats


Position your butt back in the perfect squat position (imagine you are sitting on a chair) and pulse there for 45 seconds. Every 5 seconds, shift your weight from one foot to the other.

Repeat for 45 seconds without stopping, take a 15 second break; then another 45 seconds without stopping, and then take another 15 second break.

 

 

 

 

 

Move 3: Plank with Straight Leg Extensions 

Start in plank position, then raise one foot, while straight, for a count of 3 seconds, then lower down, again for a count of three seconds. 

Repeat for 45 seconds without stopping, take a 15 second break; then raise the other leg for another 45 seconds without stopping, and then take another 15 second break.

Move 4: Plank with Bent Leg Extensions

Same as above, except this time bend you knee so your heel points to the sky. Pulse while holding this position.

Repeat for 45 seconds without stopping, take a 15 second break; then raise the other leg for another 45 seconds without stopping, and then take another 15 second break.

Olivia Arezzolo small group training bondi