Are you ready to put your legs to the test? Everyone wants a pair of incredibly lean and defined legs but those are legs you have to earn. That’s exactly what this workout is going to help you do! We’re combining the best leg exercises along with a specialized training system that focuses on the number 10. You’ll love the results but you may leave the gym floor with legs that feel like jelly.
Total Workout Time: 10 minutes
Total Calories Burnt Per Set: 107 calories
Directions:
- Each exercise has 10 repetitions.
- You’ll complete 10 repetitions of the first exercise before moving on to the second exercise.
- Again, complete the 10 repetitions and move on to the third exercise.
- Perform all 10 repetitions for each of the 10 exercises!
- Optional: Move through the list once again at the same intensity!
JUMPING JACKS
Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Shoulders
- Stand tall with a tight core, your chest up, and your hands at your sides.
- Begin the movement by pushing off the ground and jumping up. In midair, separate your feet and move your hands together above your head.
- Now reverse the movement, bringing your feet back together and your hands back at your sides. Repeat for the desired repetitions.
HIGH KNEES
Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals
- Stand tall with your core braced, your chest up, and your hands held flat in front of your hips.
- Begin the movement by slightly bending the knees and jumping into the air. As you jump, hold an upright form in the upper body.
- Bring your knees up to touch your hands. Drive your feet back down to land.
- Make sure you are balanced and repeat the exercise.
JUMP LUNGES
Primary Muscle Group Activated: Hamstrings, Quadriceps, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals
- Stand tall with your core braced, your chest up, and your hands on your hips. Step forward with your left foot. Bend at the left knee while bringing your right knee towards the floor.
- Begin the movement by jumping into the air from the lunge position. While in the air, switch legs so that you land with your right foot in front and left foot behind.
- Return to the starting position, pause, and begin again.
BUTT KICKS
Primary Muscle Group Activated: Quadriceps, Hamstrings, Glutes
Secondary Muscle Group Activated: Hip Flexors, Calves
- Standing tall with your chest up and core activated, begin the exercise by running in place.
- From here, flex your left leg fully so that your left foot goes fully behind you. It should almost touch your butt.
- Switch legs and have your right foot come close to touching your butt. Continue this back and forth pattern for all repetitions.
BODYWEIGHT CALF RAISES
Primary Muscle Group Activated: Calves
Secondary Muscle Group Activated: N/A
- Stand tall with your chest up, core braced, and feet at shoulder-width. You can gently hold a wall for support.
- Begin by pushing off the floor with the balls of your feet. Extend as high as you possibly can. Hold this posture and feel the contraction in the calf muscles.
- Slowly lower yourself but do not touch the floor. Move right into the next repetition.
JUMP SQUAT
Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals
- Stand tall with activated core muscles and your chest up.
- Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
- Once your thighs are parallel with the ground, jump up. You can also choose to reach your hands above your head as you jump.
- Be sure to land softly with your knees slightly bent. Do not pause here. Begin the next repetition by moving into the squat.
STEP UP WITH KNEE RAISES
Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Hip Flexors, Abdominals
- Place a box or bench in front of you. Stand tall with your chest up, core braced, and hands up for balance.
- Begin the movement by stepping onto the box with your left foot. Push yourself up with your left foot only. As you move up, bring the right knee forward and up. Now step down with your right foot and bring the left foot to the ground.
- Repeat the movement but be sure to switch sides, stepping up with your right foot and swinging your left knee up.
SINGLE LEG BRIDGE
Primary Muscle Group Activated: Glutes, Hip Flexors
Secondary Muscle Group Activated: Abdominals
- Lie on your back on a comfortable surface. Place your hands at your sides. Bend your knees and place your feet together on the ground.
- Using your hands for support, contract your glutes and drive your hips up. Your body will form a straight line.
- Pause and hold the contraction in your glutes then slowly lower yourself to the starting position.
TOE TAPS
Primary Muscle Group Activated: Quadriceps, Hamstrings
Secondary Muscle Group Activated: Calves, Hip Flexors, Abdominals
- Place the toes of your left foot on a small platform. Ideally, you’ll use a Plyometrics Box. Keep your right foot flat on the ground. Brace your core and keep your chest up.
- Forcefully push off the ground with your right foot while simultaneously switching legs in midair. Your right foot will replace your left foot on the box.
- Continue this back and forth pattern, focusing on speed and just tapping the box with your toes.
SIDE TO SIDE JUMP SQUAT
Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals
- Stand tall with activated core muscles and your chest up.
- Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
- Once your thighs are parallel with the ground, forcefully jump up and to the side. You will be traveling sideways in midair. Do not twist your body. You can also choose to reach your hands above your head as you jump.
- Be sure to land softly with your knees slightly bent. Do not pause here. Immediately jump back to the other side where you began. Repeat this back and forth pattern.
NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.
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