Got 10 days to make a difference?
This Tighten & Tone in Ten Days workout will challenge you to tone up your legs and keep them firm during the upcoming winter season to stay bikini body ready all year long!
I decided to give this plan a try for myself. You can review my before & after results here.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.
Sign up to get articles like these delivered right to your inbox.
Shipping & Delivery
Fast, 2 Day Shipping. We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
Returns & Exchanges
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.