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Tone & Tighten in Ten Days: Legs

September 16, 2014 2 min read

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.
vinegar-listerine    
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.
hamstretch  
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.
tumblr_mhuzx8i8zi1s5qw8jo1_500  
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.
hamstretch  
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.
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