Leg Day Workout: 3 Leg Exercises that Tone and Tighten

Lower body workouts boost metabolism and burn a ton of calories.

Don’t neglect those legs! Working out your lower body has many advantages; it helps athleticism, boosts metabolism and burns a ton of calories.

Certified Trainer, Holly Rilinger, shows you how to complete a 12 minute leg day workout at Muscle Beach! This workout is packed with hops, lunges, and squats to get those legs toned up. This workout also includes 30 seconds of active recovery between each move.

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Duration: 12:59. Last Updated On: Nov. 8, 2017, 6:14 p.m.

Transcript

00:00 [MUSIC]
00:04 When the surf's up, it's time to hit the long board.
00:06 Are your legs ready to get you there?
00:07 [MUSIC]
00:14 Hey guys. Holly Rolinger here.
00:16 And I'm stoked because it is all about the legs today.
00:21 Now surfers need strong legs to pop up on their boards and to ride those waves.
00:26 We're gonna do some hops, lunges and squats to really those legs.
00:30 We're gonna do 30 seconds on each side.
00:31 Now, I don't want you wiping out on the water, so
00:33 we're gonna do 30 seconds of active recovery in between.
00:35 Let's get going.
00:37 First thing that we're gonna do is just really get those legs going.
00:40 Right? We're gonna do 30 seconds hops on
00:41 the right side and then the left.
00:42 Go ahead and start that clock.
00:45 Here we go, let's just get on that right foot,
00:46 we're on those toes, we're activating those calves, right?
00:50 I don't really care which direction you go either too, right?
00:52 We just wanna hop it around, chest is up nice and tall, getting that energy going.
00:57 Are you with me over there, are you with me there?
00:59 There we go, staying on the balls of your feet right here.
01:02 Right? A slight bend in that knee,
01:04 staying nice and loose.
01:05 Here you go.
01:06 All we're gonna do is go to that
01:07 left side right about where you can't do this anymore.
01:09 Right?
01:10 My right quad, my right calf is on fire you give me just two more seconds,
01:14 just go to that left side right here.
01:16 Just activating that body right here.
01:18 Now dial into that core too right there's no reason your whole body can't be
01:23 engaged right here, now think about it thirty seconds each side what we're gonna
01:27 do next we're gonna go into an active recovery of just jumping jacks next.
01:30 We'll use those arms we're gonna get that body moving,
01:33 give me about ten seconds left right here.
01:35 Now remember, I want you focused for the whole workout.
01:38 So I want you to get in the zone with me right now.
01:41 Here we go.
01:41 You got three seconds, two seconds, boom.
01:44 You're right into those jumping jacks.
01:46 Right, so really just getting that body nice and warm.
01:50 Cuz we got a whole lot of legs coming up baby.
01:52 A whole lot of legs.
01:53 We're gonna do some lunging.
01:55 We're gonna do some squatting.
01:57 We're also gonna be working the body unilaterally.
01:59 That means one side at a time.
02:00 What does that mean?
02:02 It means you activate your core.
02:03 Who doesn't want a strong core?
02:05 Everybody.
02:06 Here we go, guys.
02:07 All right, guys, we got about five more seconds of these jacks.
02:10 We're gonna head into that first leg move.
02:12 All right, guys, we got around the world lunges on that left side.
02:16 You go from a forward lunge, to a side lunge and then do a reverse lunge.
02:20 Here's what it looks like on the side.
02:21 Step forward, you step to that side,
02:24 sit down into that hip, go right into a reverse lunge.
02:27 [SOUND] find your balance here. Here we go, forward, right,
02:29 sit into that hip.
02:31 Now I want you getting low and I want 90 degree angles on both of those legs here.
02:35 Nice and tall.
02:37 Reach it out.
02:37 Really work on getting low.
02:39 Now what happens when we work one side of the body right here?
02:42 When we work one side of the body, you have to brace with your core, right.
02:45 You have to activate with that core here.
02:47 So work one side.
02:48 We'll go right into that active recovery, and we'll go right back and
02:51 we'll work that opposite side here.
02:52 So give me about 20 second, right.
02:54 You're getting warm so maybe you can pick up the pace just a little bit.
02:57 Chest up nice and tall, right?
02:59 Go to that happy place.
03:01 Right, we'll exhaust that one side and
03:02 then we're gonna move right to the other side.
03:04 Now up next, I'm gonna ask you for some scissor jumps.
03:06 Me and you, 30 seconds, we're gonna go all out.
03:09 In three, two, one.
03:11 You can use those arms.
03:13 Active recovery here.
03:14 Now if you can't do this move, I want you at least moving.
03:18 You're here, you're moving those legs.
03:19 But if you can get into that active recovery,
03:22 want you to keep that heart rate nice and high.
03:24 Next move all we going to do is take that left side.
03:28 Around the world lunge, right?
03:29 So we are going forward, we are going sideways, and we're going into that
03:33 reverse lunge, drive it up here, drive it up, stay with me, here we go,
03:38 five more seconds and we're gonna work that right side next in three, two, one.
03:41 Here we go, we've got the forward lunge, right?
03:44 You step into that side lunge, get nice and
03:46 low, step back into that reverse lunge, right?
03:49 Woo! So what's the name of this workout?
03:51 Long Board Legs, yeah, so we're gonna work every part of those legs.
03:55 We're working the quads, check.
03:57 We're working the hamstring, check.
03:59 We worked those calves at the beginning, check.
04:01 Working the glutes,okay, here we go.
04:04 Whoo!
04:05 Focusing here on form, right?
04:07 We can get the heart rate up later but
04:09 right now I want you to stick with your form.
04:11 It's not important to me that you go fast, I'm trying to set a pace for you here, but
04:15 if you have to take it back a notch, that's fine.
04:18 Whoo!
04:19 Chest up nice and tall.
04:21 Walk it out.
04:22 Thinking about why you started today, right?
04:25 Maybe not about right this moment, but what you want overall.
04:28 We've got 15 more seconds.
04:30 Can you get around that world just a few more times.
04:32 Chest up here.
04:33 Drive through.
04:34 Reach out.
04:36 Up next we're gonna go into jumping jacks and active recovery.
04:39 I want those hands out big and wide.
04:41 Ready, set. Here we go.
04:43 Hands up big here.
04:45 Right, you're on your toes.
04:46 How big can you get here?
04:48 How high can you get your heart rate?
04:50 Right, smile, be with it.
04:51 Here we go. [SOUND] How we doing, guys?
04:54 Are we good?
04:56 So here's what we got.
04:57 15 seconds behind you.
04:59 Up next we got a squat squat pulse.
05:02 So we're gonna alternate between squats, and a pulsing squat.
05:05 I'm gonna take you through the whole thing and we'll do it together.
05:08 Give me five more seconds.
05:10 Putting it on a feet squad and dropping it at squat.
05:12 Here we go.
05:13 So squat again.
05:14 Then you're gonna go to the next one.
05:16 Do a little bit of a pulse at the bottom.
05:17 There we go.
05:18 Drive it up.
05:19 Squat it down.
05:20 Go down into that pulse here.
05:21 Here's what it looks like from the side.
05:23 Squat, get the hips back.
05:25 Little bit of a pulse down there.
05:26 Right?
05:27 Really work that booty.
05:27 Get down.
05:29 Pulse at the bottom.
05:30 Work those quads, squeeze, come right back up.
05:34 So alternate.
05:35 Pulse it, get down low.
05:36 Now, you want to take this to the next level?
05:40 We can throw a little bit of a jump in right here.
05:42 Jump it up, get down with a pulse, there we go.
05:45 Get that jump in right here.
05:47 Go down with the pulse, good.
05:49 [SOUND] Squat and pulse here.
05:52 So think about those legs, right.
05:54 Think about what you want.
05:56 The lower you get, the better that booty looks this summer.
05:59 Think about that.
06:00 The lower you get, the better it looks.
06:03 Squat down, give a little bit of a pulse.
06:05 So I need about seven more seconds to see if we can just pulse it out from here.
06:09 For four.
06:09 For three, two, one.
06:12 Hop right back into the scissor jumps here, right back up.
06:14 So I want you to sort of low here.
06:17 Right sort of low.
06:17 You're working those arms.
06:19 Here's what's up.
06:20 We finish this first round here, we go into the whole thing one more time.
06:23 Drive it up here, drive it up.
06:26 Right.
06:27 Thinking about those legs.
06:28 You know what?
06:30 As much as this hurts right now, it's gonna feel so good to put on those jeans,
06:35 those shorts, whatever you need to make yourself feel good.
06:38 Right there.
06:39 Three seconds, two, we're going back into those hops.
06:43 We got one side, and then we work that other side.
06:46 Now we wanna control it right here.
06:48 Control that movement.
06:50 Quads on fire, yes.
06:53 Calves on fire, yes.
06:54 I don't even care which way you jump, just want you jumping.
06:57 Could be front to back, on the balls of your feet.
07:00 Getting that heart rate up on this one.
07:02 Here we go, give me about eight more seconds.
07:04 We're going to that left side.
07:05 Keep going.
07:07 How we doing guys?
07:08 Here we go.
07:09 Legs on fire.
07:10 Just about when you can't go anymore switch it up.
07:12 Left side here, left side here.
07:14 So look calves activated.
07:16 Wanna see my calves?
07:17 There you go.
07:18 There they are.
07:19 [SOUND].
07:20 So thinking about that next move.
07:22 Right, thinking about what's up next you can seamlessly transition to your
07:26 next move.
07:27 Up next, we got umping jacks.
07:29 We're gonna do that whole thing one more time.
07:31 Those around the world lunges, those squat squat poses, long board legs, baby.
07:37 Stay with me right here, for four, for three, for two.
07:41 Here we go.
07:42 Back to those jacks.
07:44 So I want you to focus on being as big as you can be here.
07:47 As big as you can be.
07:48 Think big.
07:49 Dream big.
07:51 [SOUND].
07:52 Ten minute workout is all you're gonna do.
07:55 So guess what, you're half way through right now.
07:57 You know the moves, we've done them once through.
08:00 Right? So we're gonna do them together.
08:01 We're gonna go back to that around the world lunge on that left side.
08:05 I want you to work on precision this round, me and you.
08:08 Ready? At three, two, one.
08:11 Here we go.
08:12 What we got?
08:13 Forward lunge, check.
08:15 Side lunge sit into that hip.
08:17 Reverse lunge, right?
08:18 Really targeting those glutes here.
08:20 Forward lunge, quads.
08:21 Okay, work that inner thigh.
08:23 Sit into it.
08:25 Right back into that reverse lunge.
08:27 Precision.
08:29 [SOUND].
08:30 Depth, okay.
08:31 Are you having fun?
08:34 I'm having fun.
08:35 I'm having fun with you.
08:37 Together, we get through these workouts, right?
08:39 We're a team, me and you.
08:42 Step it out, so halfway through, still just working that left side.
08:46 You lose your balance, right?
08:48 Who cares.
08:49 Just keep moving.
08:49 20 seconds ahead of you from right here.
08:53 And you pick up the pace a little bit, and you step it out.
08:56 Say yes, I feel good, I feel confident, I can do this.
08:59 Second round, I know the moves, right?
09:02 I got some moves, you got some moves, we've got some moves together here.
09:06 [SOUND].
09:06 Six seconds, we're gonna go right back into those scissor jumps,
09:09 I want you moving your feet fast.
09:10 Ready?
09:11 Here we go, right back into it.
09:13 Right back into it.
09:15 How quickly can you move those hands, right.
09:17 Almost like you're running,
09:19 you're just getting a little bit lower to the ground here.
09:21 Now think about it, brace with your core here.
09:23 Can you tighten up those abs, right.
09:25 Every single move you do, you should be dialed into those abs.
09:29 It doesn't matter what you're doing, dial into them.
09:33 Dial into that core strength here.
09:36 I'm at Mazo Beach.
09:37 I'm at like the most iconic workout location in the world, maybe.
09:41 Right? With you, bringing it to you.
09:43 Here we go. We're going to that right
09:45 around the world lunge.
09:47 Out of breath? I hope so, right?
09:50 Let's get out of breath together.
09:51 [SOUND].
09:52 I'm gonna show you that side view in a second so you can do it with me.
09:56 You got the forward lunge.
09:59 You got the side lunge.
10:00 Sit into it.
10:01 Get some depth.
10:02 You got the reverse lunge.
10:03 [SOUND].
10:04 Working on precision here, making sure every single move is perfect.
10:12 Side lunge, can you get deep?
10:13 When you're tired, can you get deep?
10:15 Stay tall here, 30 seconds ahead of you.
10:18 Side lunge, you get a little bit of stretch in that inner thigh.
10:20 What we got next?
10:22 Jacks.
10:23 Not a big deal, we do those in our sleep basically.
10:25 [SOUND]. Sleeping jumping jacks, in our sleep,
10:28 here we go.
10:29 Come on guys. Step out.
10:31 Keep this pace, stay with me, don't you dare back off, not now, not now.
10:37 Seven seconds, legs on fire, it's the last time we do this move though.
10:41 One more side lunge, let's go, boom, right back into those jumping jacks.
10:45 Are you sweating!?
10:46 I'm sweating, let's go, let's go, let's go!
10:49 Can you pick that pace up, right?
10:51 Can you get that heart rate up as high as possible,as we head into those
10:55 last two moves?
10:56 Really one and a recovery.
10:57 Right?
10:58 Dial into that core strength here.
11:00 Stay with me here.
11:02 Hop those feet out.
11:03 Me and you, baby.
11:04 We got this. Up next, we get to squat to a squat pulse.
11:08 Smile a little bit.
11:10 Have fun, if it's not fun why we gonna do it?
11:13 Ready? Last one right here squat, squat pulse, so
11:17 you get that pulse down there right?
11:18 Stay nice and low,
11:19 squat alternate it with a squat pulse how low can we get this late in the workout?
11:26 Right do not negotiate with yourself right now I will know if you turn this off.
11:32 I'll know it.
11:33 I got my eyes on you right here.
11:35 Squat to squat pulls.
11:36 [SOUND] Now, remember how we did that jump?
11:39 Remember how we did that jump in that first round?
11:42 Stay here. Here's that side view.
11:44 Get down low.
11:45 Let's see if for the last 30 seconds we can throw that squat jump in.
11:49 Ready?
11:49 Go.
11:50 Get down, get up.
11:52 Use those arms.
11:53 Throw them down.
11:54 I want to see some air under you.
11:56 I want to see some air.
11:57 I want you to get up with me.
11:59 [SOUND]. Come on.
12:00 Right here. Final seconds.
12:01 Legs on fire we go into that last recovery with those scissor jumps.
12:06 What?
12:07 Yeah, you heard me.
12:08 Here we go.
12:09 Six seconds.
12:10 You've got five.
12:11 You've got four.
12:12 You've got three.
12:13 You've got two.
12:15 Right back to those scissor jumps.
12:16 Right back in it here.
12:18 Take a deep breath.
12:18 Let your heart rate come down.
12:21 We've got this.
12:22 Right about now, you put the lid on it, right?
12:25 You seal the deal with these final seconds.
12:28 These final seconds are the most important part of the workout.
12:32 Me and you, to the end.
12:34 Keep those feet moving with me.
12:35 I'll count you out of here.
12:36 I'll give you a couple of high fives.
12:39 [SOUND]. Hold onto it. Hold onto it.
12:40 You got three.
12:41 You got two.
12:42 You got one.
12:44 [SOUND] Great job guys.
12:46 Now, my legs feel longboard ready.
12:48 So I'm gonna go hit the water.
12:49 I'll see you here next time for some more Kickstart Workouts with me,
12:53 Holly Rolinger.
12:54 [MUSIC]