The legs are part of the largest muscle group in the human body. For this reason working out legs uses the most energy and sometimes appears to be the most challenging. You may want to skip this day. But I urge you – don’t! If you want to see results, lose weight and burn fat, it all starts with the legs. Working bigger muscles requires more energy, which means your body will be burning more calories.

STICK

WITH

IT

Day 11 is a fun HIIT sequence targeting the legs. It was designed as a simple program to work your gams the right way and achieve a truly more toned lower half.

Today, I invite you to concentrate your thoughts on your goals and recognize how far you’ve come already.

This is Day 11 – it’s squat o’clock!

*You will need your resistance cables for this one.

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Forward Lunge – Step forward with your right leg and slowly lower your body until your front knee is bent 90 degrees. Your rear knee should nearly touch the floor. Finally, pull your body back up to the starting position and alternate legs.

Deep Squat Hold  – With your feet just outside your hips, squat down and dip your butt below your hips. Then straighten your legs and raise your hips.

Pulse Lunges – Make sure you do them right! First off, stand straight with your feet facing forward and your weight centered. Step forward with one leg, and bend your knee until both knees are at a 90 degree angle with the floor. Remain in that position and begin to pulse 10 times. Finally, return to the start position and alternate legs.

Bridge Squeeze to Dip – This exercise is great for the core, arms, and back muscles. Begin seated with your hands behind you and the resistance band placed just below your knees. Then, press the heels of your feet and the palms into the ground as your raise your pelvis off the floor and it is in line with your knees and shoulders. Engage your muscles, pause and push your knees out to the sides. Slowly return to start position and repeat.

Deep Squat Pulses – These squat variation is guaranteed to get your booty burning and work your butt muscles hard. Start with your feet in a wide stance. Keep your back straight and torso upright. Then bend your knees outwards and lower into the squat position. Squeezing your glutes, rise up 2-3 inches, and then lower.

Deep Squat Pulses – These squat variation is guaranteed to get your booty burning and work your butt muscles hard. Start with your feet in a wide stance. Core muscles should be tight and your torso upright. Then bend your knees outwards and lower into the squat position. Squeezing your glutes, rise up 2-3 inches, and then lower.

Ankle Band Jumping Jacks – Jumping jacks not only serve as great warm up exercises but also for active recovery in between exercises. Active recovery should be equivalent to 60 percent effort and allows to increase blood flow and gives muscles the rest they need to bounce back stronger.

Bridge With Leg Release – Just as we did before assume the reverse bridge position. Engage your muscles, pause at the top and release one leg. Then alternate legs.

Lunge to High Knee – Step forward with your right leg and slowly lower your body until your front knee is bent 90 degrees. Your rear knee should nearly touch the floor. Finally, pull your body back up pushing through your front foot and lift your knee forward to hip height. Hold for one count, then step back directly into lunge.

Two feet-in Two feet-out – This is one of my favorite athletic and coordination drills. This is a four-count drill that works exactly as it sounds. You may want to create a circle with your resistance cable. Begin by straddling the circle with one foot inside and one outside the circle. Then bring the foot outside, inside the circle and immediately after bring the other outside. Keep an even rhythm by going in-in-out-out. Agility drills like this are an effective way to increase rhythm, agility, speed and endurance.  

Another day down, another day closer to your
goals!

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Written by: Tony Thomas

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