July 15, 2015 |
Leg Day Workout: 3 Leg Exercises that Tone and Tighten
Lower body workouts boost metabolism and burn a ton of calories.
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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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[MUSIC]
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When the surf's up,
it's time to hit the long board.
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Are your legs ready to get you there?
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[MUSIC]
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Hey guys.
Holly Rolinger here.
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And I'm stoked because it is
all about the legs today.
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Now surfers need strong legs to pop up
on their boards and to ride those waves.
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We're gonna do some hops, lunges and
squats to really those legs.
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We're gonna do 30 seconds on each side.
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Now, I don't want you
wiping out on the water, so
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we're gonna do 30 seconds of
active recovery in between.
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Let's get going.
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First thing that we're gonna do is
just really get those legs going.
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Right?
We're gonna do 30 seconds hops on
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the right side and then the left.
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Go ahead and start that clock.
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Here we go,
let's just get on that right foot,
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we're on those toes,
we're activating those calves, right?
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I don't really care which direction
you go either too, right?
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We just wanna hop it around, chest is up
nice and tall, getting that energy going.
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Are you with me over there,
are you with me there?
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There we go, staying on the balls
of your feet right here.
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Right?
A slight bend in that knee,
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staying nice and loose.
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Here you go.
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All we're gonna do is go to that
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left side right about where
you can't do this anymore.
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Right?
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My right quad, my right calf is on fire
you give me just two more seconds,
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just go to that left side right here.
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Just activating that body right here.
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Now dial into that core too right there's
no reason your whole body can't be
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engaged right here, now think about it
thirty seconds each side what we're gonna
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do next we're gonna go into an active
recovery of just jumping jacks next.
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We'll use those arms we're
gonna get that body moving,
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give me about ten seconds left right here.
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Now remember, I want you focused for
the whole workout.
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So I want you to get in
the zone with me right now.
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Here we go.
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You got three seconds, two seconds, boom.
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You're right into those jumping jacks.
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Right, so really just getting
that body nice and warm.
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Cuz we got a whole lot
of legs coming up baby.
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A whole lot of legs.
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We're gonna do some lunging.
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We're gonna do some squatting.
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We're also gonna be working
the body unilaterally.
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That means one side at a time.
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What does that mean?
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It means you activate your core.
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Who doesn't want a strong core?
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Everybody.
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Here we go, guys.
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All right, guys, we got about
five more seconds of these jacks.
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We're gonna head into that first leg move.
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All right, guys, we got around
the world lunges on that left side.
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You go from a forward lunge, to a side
lunge and then do a reverse lunge.
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Here's what it looks like on the side.
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Step forward, you step to that side,
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sit down into that hip,
go right into a reverse lunge.
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[SOUND] find your balance here.
Here we go, forward, right,
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sit into that hip.
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Now I want you getting low and I want 90
degree angles on both of those legs here.
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Nice and tall.
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Reach it out.
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Really work on getting low.
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Now what happens when we work
one side of the body right here?
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When we work one side of the body,
you have to brace with your core, right.
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You have to activate with that core here.
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So work one side.
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We'll go right into that active recovery,
and we'll go right back and
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we'll work that opposite side here.
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So give me about 20 second, right.
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You're getting warm so maybe you can
pick up the pace just a little bit.
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Chest up nice and tall, right?
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Go to that happy place.
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Right, we'll exhaust that one side and
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then we're gonna move
right to the other side.
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Now up next, I'm gonna ask you for
some scissor jumps.
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Me and you, 30 seconds,
we're gonna go all out.
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In three, two, one.
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You can use those arms.
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Active recovery here.
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Now if you can't do this move,
I want you at least moving.
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You're here, you're moving those legs.
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But if you can get into
that active recovery,
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want you to keep that heart rate nice and
high.
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Next move all we going to
do is take that left side.
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Around the world lunge, right?
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So we are going forward, we are going
sideways, and we're going into that
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reverse lunge, drive it up here,
drive it up, stay with me, here we go,
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five more seconds and we're gonna work
that right side next in three, two, one.
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Here we go,
we've got the forward lunge, right?
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You step into that side lunge,
get nice and
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low, step back into that reverse lunge,
right?
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Woo!
So what's the name of this workout?
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Long Board Legs, yeah, so
we're gonna work every part of those legs.
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We're working the quads, check.
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We're working the hamstring, check.
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We worked those calves at the beginning,
check.
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Working the glutes,okay, here we go.
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Whoo!
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Focusing here on form, right?
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We can get the heart rate up later but
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right now I want you to
stick with your form.
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It's not important to me that you go fast,
I'm trying to set a pace for you here, but
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if you have to take it back a notch,
that's fine.
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Whoo!
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Chest up nice and tall.
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Walk it out.
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Thinking about why you started today,
right?
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Maybe not about right this moment,
but what you want overall.
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We've got 15 more seconds.
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Can you get around that
world just a few more times.
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Chest up here.
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Drive through.
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Reach out.
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Up next we're gonna go into
jumping jacks and active recovery.
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I want those hands out big and wide.
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Ready, set.
Here we go.
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Hands up big here.
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Right, you're on your toes.
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How big can you get here?
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How high can you get your heart rate?
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Right, smile, be with it.
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Here we go.
[SOUND] How we doing, guys?
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Are we good?
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So here's what we got.
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15 seconds behind you.
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Up next we got a squat squat pulse.
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So we're gonna alternate between squats,
and a pulsing squat.
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I'm gonna take you through the whole
thing and we'll do it together.
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Give me five more seconds.
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Putting it on a feet squad and
dropping it at squat.
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Here we go.
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So squat again.
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Then you're gonna go to the next one.
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Do a little bit of a pulse at the bottom.
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There we go.
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Drive it up.
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Squat it down.
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Go down into that pulse here.
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Here's what it looks like from the side.
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Squat, get the hips back.
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Little bit of a pulse down there.
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Right?
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Really work that booty.
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Get down.
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Pulse at the bottom.
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Work those quads, squeeze,
come right back up.
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So alternate.
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Pulse it, get down low.
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Now, you want to take
this to the next level?
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We can throw a little bit
of a jump in right here.
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Jump it up, get down with a pulse,
there we go.
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Get that jump in right here.
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Go down with the pulse, good.
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[SOUND] Squat and pulse here.
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So think about those legs, right.
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Think about what you want.
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The lower you get,
the better that booty looks this summer.
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Think about that.
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The lower you get, the better it looks.
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Squat down, give a little bit of a pulse.
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So I need about seven more seconds to see
if we can just pulse it out from here.
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For four.
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For three, two, one.
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Hop right back into the scissor
jumps here, right back up.
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So I want you to sort of low here.
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Right sort of low.
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You're working those arms.
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Here's what's up.
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We finish this first round here,
we go into the whole thing one more time.
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Drive it up here, drive it up.
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Right.
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Thinking about those legs.
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You know what?
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As much as this hurts right now, it's
gonna feel so good to put on those jeans,
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those shorts, whatever you need
to make yourself feel good.
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Right there.
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Three seconds, two,
we're going back into those hops.
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We got one side, and
then we work that other side.
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Now we wanna control it right here.
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Control that movement.
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Quads on fire, yes.
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Calves on fire, yes.
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I don't even care which way you jump,
just want you jumping.
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Could be front to back,
on the balls of your feet.
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Getting that heart rate up on this one.
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Here we go,
give me about eight more seconds.
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We're going to that left side.
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Keep going.
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How we doing guys?
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Here we go.
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Legs on fire.
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Just about when you can't
go anymore switch it up.
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Left side here, left side here.
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So look calves activated.
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Wanna see my calves?
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There you go.
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There they are.
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[SOUND].
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So thinking about that next move.
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Right, thinking about what's up next
you can seamlessly transition to your
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next move.
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Up next, we got umping jacks.
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We're gonna do that whole
thing one more time.
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Those around the world lunges, those
squat squat poses, long board legs, baby.
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Stay with me right here, for
four, for three, for two.
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Here we go.
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Back to those jacks.
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So I want you to focus on being
as big as you can be here.
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As big as you can be.
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Think big.
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Dream big.
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[SOUND].
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Ten minute workout is all you're gonna do.
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So guess what,
you're half way through right now.
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You know the moves,
we've done them once through.
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Right?
So we're gonna do them together.
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We're gonna go back to that around
the world lunge on that left side.
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I want you to work on precision
this round, me and you.
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Ready?
At three, two, one.
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Here we go.
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What we got?
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Forward lunge, check.
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Side lunge sit into that hip.
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Reverse lunge, right?
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Really targeting those glutes here.
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Forward lunge, quads.
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Okay, work that inner thigh.
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Sit into it.
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Right back into that reverse lunge.
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Precision.
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[SOUND].
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Depth, okay.
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Are you having fun?
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I'm having fun.
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I'm having fun with you.
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Together, we get through these workouts,
right?
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We're a team, me and you.
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Step it out, so halfway through,
still just working that left side.
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You lose your balance, right?
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Who cares.
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Just keep moving.
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20 seconds ahead of you from right here.
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And you pick up the pace a little bit,
and you step it out.
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Say yes, I feel good,
I feel confident, I can do this.
249
00:08:59.340 --> 00:09:02.760
Second round, I know the moves, right?
250
00:09:02.760 --> 00:09:06.295
I got some moves, you got some moves,
we've got some moves together here.
251
00:09:06.295 --> 00:09:06.913
[SOUND].
252
00:09:06.913 --> 00:09:09.634
Six seconds, we're gonna go right
back into those scissor jumps,
253
00:09:09.634 --> 00:09:10.980
I want you moving your feet fast.
254
00:09:10.980 --> 00:09:11.540
Ready?
255
00:09:11.540 --> 00:09:13.920
Here we go, right back into it.
256
00:09:13.920 --> 00:09:15.540
Right back into it.
257
00:09:15.540 --> 00:09:17.710
How quickly can you move those hands,
right.
258
00:09:17.710 --> 00:09:19.270
Almost like you're running,
259
00:09:19.270 --> 00:09:21.750
you're just getting a little
bit lower to the ground here.
260
00:09:21.750 --> 00:09:23.680
Now think about it,
brace with your core here.
261
00:09:23.680 --> 00:09:25.960
Can you tighten up those abs, right.
262
00:09:25.960 --> 00:09:29.310
Every single move you do,
you should be dialed into those abs.
263
00:09:29.310 --> 00:09:31.630
It doesn't matter what you're doing,
dial into them.
264
00:09:33.360 --> 00:09:34.770
Dial into that core strength here.
265
00:09:36.300 --> 00:09:37.830
I'm at Mazo Beach.
266
00:09:37.830 --> 00:09:41.920
I'm at like the most iconic workout
location in the world, maybe.
267
00:09:41.920 --> 00:09:43.960
Right?
With you, bringing it to you.
268
00:09:43.960 --> 00:09:45.950
Here we go.
We're going to that right
269
00:09:45.950 --> 00:09:47.440
around the world lunge.
270
00:09:47.440 --> 00:09:50.320
Out of breath?
I hope so, right?
271
00:09:50.320 --> 00:09:51.325
Let's get out of breath together.
272
00:09:51.325 --> 00:09:52.745
[SOUND].
273
00:09:52.745 --> 00:09:56.580
I'm gonna show you that side view in
a second so you can do it with me.
274
00:09:56.580 --> 00:09:59.070
You got the forward lunge.
275
00:09:59.070 --> 00:10:00.310
You got the side lunge.
276
00:10:00.310 --> 00:10:01.050
Sit into it.
277
00:10:01.050 --> 00:10:02.030
Get some depth.
278
00:10:02.030 --> 00:10:03.145
You got the reverse lunge.
279
00:10:03.145 --> 00:10:04.337
[SOUND].
280
00:10:04.337 --> 00:10:12.130
Working on precision here,
making sure every single move is perfect.
281
00:10:12.130 --> 00:10:13.350
Side lunge, can you get deep?
282
00:10:13.350 --> 00:10:15.790
When you're tired, can you get deep?
283
00:10:15.790 --> 00:10:18.460
Stay tall here, 30 seconds ahead of you.
284
00:10:18.460 --> 00:10:20.820
Side lunge, you get a little bit
of stretch in that inner thigh.
285
00:10:20.820 --> 00:10:22.700
What we got next?
286
00:10:22.700 --> 00:10:23.610
Jacks.
287
00:10:23.610 --> 00:10:25.795
Not a big deal,
we do those in our sleep basically.
288
00:10:25.795 --> 00:10:28.600
[SOUND].
Sleeping jumping jacks, in our sleep,
289
00:10:28.600 --> 00:10:29.700
here we go.
290
00:10:29.700 --> 00:10:31.770
Come on guys.
Step out.
291
00:10:31.770 --> 00:10:37.150
Keep this pace, stay with me,
don't you dare back off, not now, not now.
292
00:10:37.150 --> 00:10:41.140
Seven seconds, legs on fire,
it's the last time we do this move though.
293
00:10:41.140 --> 00:10:45.440
One more side lunge, let's go, boom,
right back into those jumping jacks.
294
00:10:45.440 --> 00:10:46.920
Are you sweating!?
295
00:10:46.920 --> 00:10:49.120
I'm sweating, let's go,
let's go, let's go!
296
00:10:49.120 --> 00:10:51.080
Can you pick that pace up, right?
297
00:10:51.080 --> 00:10:55.120
Can you get that heart rate up as high
as possible,as we head into those
298
00:10:55.120 --> 00:10:56.650
last two moves?
299
00:10:56.650 --> 00:10:57.790
Really one and a recovery.
300
00:10:57.790 --> 00:10:58.900
Right?
301
00:10:58.900 --> 00:11:00.880
Dial into that core strength here.
302
00:11:00.880 --> 00:11:02.290
Stay with me here.
303
00:11:02.290 --> 00:11:03.680
Hop those feet out.
304
00:11:03.680 --> 00:11:04.980
Me and you, baby.
305
00:11:04.980 --> 00:11:08.860
We got this.
Up next, we get to squat to a squat pulse.
306
00:11:08.860 --> 00:11:10.390
Smile a little bit.
307
00:11:10.390 --> 00:11:13.370
Have fun,
if it's not fun why we gonna do it?
308
00:11:13.370 --> 00:11:17.170
Ready?
Last one right here squat, squat pulse, so
309
00:11:17.170 --> 00:11:18.420
you get that pulse down there right?
310
00:11:18.420 --> 00:11:19.850
Stay nice and low,
311
00:11:19.850 --> 00:11:26.030
squat alternate it with a squat pulse how
low can we get this late in the workout?
312
00:11:26.030 --> 00:11:32.210
Right do not negotiate with yourself right
now I will know if you turn this off.
313
00:11:32.210 --> 00:11:33.340
I'll know it.
314
00:11:33.340 --> 00:11:35.030
I got my eyes on you right here.
315
00:11:35.030 --> 00:11:36.510
Squat to squat pulls.
316
00:11:36.510 --> 00:11:39.040
[SOUND] Now,
remember how we did that jump?
317
00:11:39.040 --> 00:11:42.870
Remember how we did that
jump in that first round?
318
00:11:42.870 --> 00:11:44.720
Stay here.
Here's that side view.
319
00:11:44.720 --> 00:11:45.940
Get down low.
320
00:11:45.940 --> 00:11:49.140
Let's see if for the last 30 seconds
we can throw that squat jump in.
321
00:11:49.140 --> 00:11:49.930
Ready?
322
00:11:49.930 --> 00:11:50.890
Go.
323
00:11:50.890 --> 00:11:52.330
Get down, get up.
324
00:11:52.330 --> 00:11:53.840
Use those arms.
325
00:11:53.840 --> 00:11:54.550
Throw them down.
326
00:11:54.550 --> 00:11:56.190
I want to see some air under you.
327
00:11:56.190 --> 00:11:57.270
I want to see some air.
328
00:11:57.270 --> 00:11:59.080
I want you to get up with me.
329
00:11:59.080 --> 00:12:00.116
[SOUND].
Come on.
330
00:12:00.116 --> 00:12:01.491
Right here.
Final seconds.
331
00:12:01.491 --> 00:12:06.380
Legs on fire we go into that last
recovery with those scissor jumps.
332
00:12:06.380 --> 00:12:07.290
What?
333
00:12:07.290 --> 00:12:08.380
Yeah, you heard me.
334
00:12:08.380 --> 00:12:09.330
Here we go.
335
00:12:09.330 --> 00:12:10.510
Six seconds.
336
00:12:10.510 --> 00:12:11.660
You've got five.
337
00:12:11.660 --> 00:12:12.790
You've got four.
338
00:12:12.790 --> 00:12:13.930
You've got three.
339
00:12:13.930 --> 00:12:15.100
You've got two.
340
00:12:15.100 --> 00:12:16.930
Right back to those scissor jumps.
341
00:12:16.930 --> 00:12:18.330
Right back in it here.
342
00:12:18.330 --> 00:12:18.970
Take a deep breath.
343
00:12:18.970 --> 00:12:21.460
Let your heart rate come down.
344
00:12:21.460 --> 00:12:22.690
We've got this.
345
00:12:22.690 --> 00:12:25.080
Right about now,
you put the lid on it, right?
346
00:12:25.080 --> 00:12:28.630
You seal the deal with
these final seconds.
347
00:12:28.630 --> 00:12:32.480
These final seconds are the most
important part of the workout.
348
00:12:32.480 --> 00:12:34.310
Me and you, to the end.
349
00:12:34.310 --> 00:12:35.300
Keep those feet moving with me.
350
00:12:35.300 --> 00:12:36.640
I'll count you out of here.
351
00:12:36.640 --> 00:12:39.299
I'll give you a couple of high fives.
352
00:12:39.299 --> 00:12:40.117
[SOUND]. Hold onto it. Hold onto it.
353
00:12:40.117 --> 00:12:41.662
You got three.
354
00:12:41.662 --> 00:12:42.879
You got two.
355
00:12:42.879 --> 00:12:44.265
You got one.
356
00:12:44.265 --> 00:12:46.152
[SOUND] Great job guys.
357
00:12:46.152 --> 00:12:48.018
Now, my legs feel longboard ready.
358
00:12:48.018 --> 00:12:49.138
So I'm gonna go hit the water.
359
00:12:49.138 --> 00:12:53.475
I'll see you here next time for
some more Kickstart Workouts with me,
360
00:12:53.475 --> 00:12:54.588
Holly Rolinger.
361
00:12:54.588 --> 00:13:00.119
[MUSIC]