Tone & Tighten in Ten Days: Legs

Directions: Complete each exercise for ten days, twice daily.

25 Knee Tuck Extensions

• On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
• Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
• You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.

20 Lunge Kicks

• Stand with feet hip-width apart, arms by sides, elbows bent.
• Lunge forward with left leg while swinging right arm forward and left arm back.
• This completes one rep. Alternate sides.

30 Step Ups

• Stand in front of a plyo box or a large step with either a barbell positioned on your upper back shoulders or dumbbells in your hands and down by your sides.
• Place one foot completely atop the box or step.
• Drive off that lead foot to lift your entire body up onto the box or step, driving the knee of your trail leg up to your chest.
• Keep your initial foot atop the box or step and lower your body back to the floor.
• Perform all repetitions on one leg before switching to the opposite leg.

15 Jump Squats

• Squat down until your knees are bent about 90 degrees.
•  Immediately swing your arms overhead and jump upward as high as you can.
• As you land, gently bend your knees and sink back down into the squat position.

60 Second Wall Sit

• Stand in front of a wall (about 2 feet in front of it) and lean against it.
• Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
• Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.