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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.

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.

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