10 Minute Lower Body Workout

Hey, hey, get healthy, you TV squad. My name is Tara and I am here with you today for 10 minute lower body workout. I am so excited for this. I love lower body. Really all you're gonna need today is a couple set of weights and your lower body and a great attitude. We got a little bit of cardio but most of its strength based, I it's gonna be four different moves that will move through twice. We've got 45 seconds to work, 15 seconds to rest. I got my timer because I need that to make sure that I stay on to make sure you're honest and we're gonna do one minute quick warm up and a cool down and I'm gonna get you out of here. All right. So let's take a big inhale, exhale, roll those shoulders back and down. Take one more big inhale, exhale, roll those shoulders back and down. We're gonna take our hands to it guys. We're in a cat house scooping out that belly, flattening it back out, scooping around that's fine in that belly and flatten it back out one more. Here we go. But that feels so good. Now this time, roll it all the way back up and we're going to squat and stand just warming up that lower body because that's what we're working here. Team. I love a good lower body workout. Should feel good. Can we reach our hands to the floor? Floor to the sky? Floor to the sky? Give me three. Give me two. Give me one. Sit down nice and low right here and we're gonna pulse it up and down, up and down. You've got Now we're gonna press back right here. Step back, press back, waking up the backside, waking up those legs. Come on, you've got 654321. Then let's jack it out right here. Come on, Jack, you got this. We're gonna end our warm up and pick up those heavy weights in 4321. All right, there's our warm up. All right, we're gonna do curtsy lunges. So our right leg's gonna be forward. We're gonna have two weights in our hands. The left leg is gonna come behind us. Not all the way to the side about diagonal from that front heel, that front foot is slightly turned out. So we're using inner and outer thigh in that curtsy lunge. Ok. So the two pulse, Curtsy lunge with a knee drive or you're gonna tap that toe. All right. Pick up those heavy weights we're gonna be on in three into in one set yourself up to pulse, curtsy lunge, knee drive, you squeeze that glue to pulse curtsy lunge, knee drive. Now, this is the more advanced with that knee drive, adding some extra stability. If that's not feeling right for you, tap that foot, we're just loading that right. Glute, squeezing that inner thigh. Yes. All right. Feels good. Come on, team. Your option could do, you could do this with body weight. Another option could be one weight in your hand. You've got 10 seconds. That right should be on fire. Come on, let's go. 45 seconds. 15 seconds rest. Or if you want to call it a transition. You've got this 321. All right. Put those weights down. What we've got next is a criss cross squat. Criss cross squat or you tap and squat and tap and squat. So that's your low impact option. Ok? You got three 21. Let's go. Criss cross squat, criss cross squat criss cross squat. Come on. You got this. Use those inner sides as you pull those legs together. Let's go. Team. Squeeze, squeeze, squeeze, squeeze, squeeze, squeeze. Come on, breathe, breathe. Let's go. Oh boy. Feeling those glutes, feeling those inner thighs. 15 seconds. Come on. The only little cardio move or your tapping and squatting and tapping and squatting. Here's your low impact. You've got 4321 rest. All right. Pick up those heavy weights. We've got three squats and then we hold for three seconds. Ok. Looks like this. 321, sit down and hold Timers on. Come on. Three squats two one now sit all the way down right here and hold 321. Now. Drive through those heels. Squat three 21 now sit down all the way right here. Wait in your heels. Hold 321. Drive through those heels. All those legs, those squads, those boots hold it down. 321 drive. Three squats 21. Sit all the way down and hold 321. Drive one more set. Three 21. Sit all the way down and hold 321. Rest. All right. Hands go on your way. Your weights go and end right leg forward left like that. We're going to pulse 1321 and we're going to tap 321. Timers on pulse 321. T 321. I'm going to turn to the side. Looks like this. 321. Tap 321. Right. But she should be on fire. You've got this 32321 now. T 321. Now lung it back. You've got 321. Stay nice and low tap it. 321 has said it back now. 10 seconds. 32 one. Now tap it 321. Give me one more set. Oh, Mylanta. Now tap it 321 and rest. Oh boy. Ok. Those were four moves. Look at that. That was so fun. That right. But cheek. Let's shake it out a little bit. Right quad. Oh, yeah. Feeling good. Now we got the, the other side for a couple of those moves we visit, we repeat those four moves again and we're out of here. All right, quick sip of water. Pick up those weights. Your timer is gonna be on. You got the two pulse curtsy lunge with the left leg forward, right leg goes back. You're on in 321 and smile two pulse curtsey, knee drive two pulse curtsey, knee drive two pulse curtsey, knee drive two pulse curtsey knee drive. Don't forget if this is too much. You tap it to pulse and drive. Come on, squeeze that right butt cheek. Drive through that heel. Come on to pulse drive nine seconds left in her outer thigh and that right or excuse me, the left butt cheek 321 and rest. All right. Crisscross squat. Let's get that heart rate up just slightly using those legs again, you've got seven seconds. So inner thighs squat or again you're tapping and squatting. If you're low impact. 321. Let's go. Crisscross, squat. Crisscross squat. Come on. Squat. Crisscross squat. Yes. Make sure you're breathing. Don't go too fast out of the gate. 45 seconds is a longer interval than 30 obviously, but often times and a lot of those hit classes will do 30 seconds. So challenge yourself. You should want out those last 15 seconds, which is where we're at. Come on team, let's go. 10, 987 light on his feet. 321 and done. All right. Three squats. Three holds three pulse or three. Hold for 30, mom is out of breath. Breathe. Ok. Five seconds. Pick up those heavy weights. You've got three squats. Then you hold for three. Let's go down. Three two one. Now sit back and hold for 321. Now drive up three two one. Roll those shoulders back and down. Hold for 321. Now stand, drive through those heels. Chest stays lifted. Now sit all the way down and hold 23 and drive squat squat one more squat. Now sit down and hold 23 and drive three squats two one. Now sit back, hold 321 and you're out. All right. Wait, end to end. We're pulsing three and then we're tapping three left legs forward. You've got three seconds. Look at that 321. Let's finish. Strong team 321. Now tap 321. Get your butt low. 321. Now tap 321 and holding down 321 and tap 321 and lunch three. Relax those shoulders and tap tap 23 and lunch down 3321. My quad is burning. You should feel the fire in your lower body. Last set right here. Come on three and tap 321 and you are done. Look at that team lower body. Let's stretch that lower body out. Let's sit down into a nice little yoga squat opening up those hips. Amazing work. You guys that lower body should feel nice and on fire. Great, great work team. Let's send those arms above our head and all the way back up, driving those feet, walk your toes in, take your right hand back, grab your right leg and give your quad some love way to go. Let's switch to the other side. Find that balance. Find that breath, tilt those pelvis forward and get a nice quad stretch. If you need to take a little bit more time, go for it. That's all I got for you today with your 10 minute lower body workout. You guys crushed it. I'm proud of you. My name is Tara and have a wonderful day.