Hi, you guys!
I'm Melissa for ATHLEANXX for Women, and today I'm going to show you a workout you can do
to burn fat on your legs.
Let's go.
Okay, before we begin make sure you have two chairs, or two steps that you can put your
feet on, and some resistance.
I'm using a kettle bell.
By resistance, I mean 'weight'.
So grab some heavy weights.
If you don’t have anything you can stand on, what my point is, is to go into a very
deep squat.
So this just assists me so I know I'm doing the work.
If you can get your weight, and know you're going as deep as you can into this squat;
perfect.
You're going to need that.
also, we're going to start off – I'm laughing a kind of nervous giggle because I've done
this workout, and I know how it feels, but I just want you to know what your goal is.
Focus on trimming those legs.
Listen to what I tell you and just shut your mind off, and go for it, okay?
First thing I want you to do is bust out 50 jump squats.
Five-O. Not 15.
50.
So I want you to go low, jump high.
Not this.
I don’t know what that is.
I want you deep into a squat, and thrust yourself up, landing softly on the balls of your feet.
Give me 50.
For those of you who are just beginning with me I want you to break that in half and give
me 25.
Then, onto the HIIT portion of the workout.
I have, for you, six exercises.
I'm going to show you what each of them are, and I want you to set an interval timer for
18 rounds.
10 seconds of rest, and 50 seconds of work.
Then there's something at the end.
So stay tuned.
First exercise: you're going to get into a lunge, and for 50 seconds I want you to drive
that knee up, and clap it underneath.
The reason why I'm having you clap is because I want to get that leg off the ground.
Notice my back knee.
It's low.
I'm not here.
That leg is not straight.
I know you might get tired.
So shake it off a little bit.
Don’t compromise your form.
That's exercise number two.
Excuse me, exercise number one.
Exercise number two is the other leg.
So again, switch legs, drive it up, and clap underneath.
You lose your balance?
Catch it again.
Here we go.
Number three: squat jack, jump forward, jump back.
Now, the trick to this, I'm going to show you.
Squat jack means you start with your feet wide.
You're going to go together, squat down, while you're low I want you to jump forward, and
back.
Notice I went down into a squat.
I didn't do this.
So you're going to do the squat jack, low, jump forward, jump back.
If it helps you, touch down on the ground to make sure you get low.
Squat jack, forward, back.
Leg death.
Number four: ninja jump tucks.
You've probably seen me do these before and if you haven't you're going to think "This
lady is crazy."
But I'm going to show you how you can do these and build up to it so someday you can do these
no problem.
I'm breathing heavy.
It's hard to talk, and show you leg exercises at the same time because these suckers need
a lot of air.
They need a lot of oxygen.
So I'm trying to get it to them.
Come on.
Help me out now.
Number four: ninja jump tucks.
So you start off on your knees, and you want to use your momentum – I swing back, and
thrust your arms forward.
Notice my hips did the same thing.
Pop to your feet.
And jump tuck.
Go back down.
Now, if that looks crazy – and I get it.
The first time I saw someone do that I was like "I can't do that!"
I fell on my face, I had to have someone show me.
Actually, it was my husband.
He said "You need to thrust.
Just throw your arms as hard as you can."
And I did it.
So now I'm telling you.
Back, go, jump.
Modification: use your hands.
Don’t put your hands like this.
Don’t put all your weight.
This is just a little bit of help to pop to your feet.
You can either do the jump tuck, or just jump squat.
Exercise number five: this is where you're going to use your boxes, or your chairs; whatever
you have.
If you don’t have them we're just going into a deep squat.
So make sure you can do that if you're not putting your feet on something like this.
I grabbed a kettle bell.
This is 26lbs.
If you can go heavier than that, go heavy.
My feet are right here and I'm going to squat down.
I want this weight to go lower than the boxes.
That's my goal.
So I'm going to go all the way down.
Notice, it's lower.
I'm going to push through my heels, and squeeze it at the top.
Don’t forget to breathe.
That is exercise number five.
I've got one more for you.
You're going to 10 by 10s.
That is 10 high knees, 10 inside feet.
You've got 50 seconds and you're going to do all these exercises three times.
So if you can, write down your reps and see how many you've done.
Try to beat that number every round.
10 by 10s are: 7, 8, 9, 10.
1, 2, 3 – 7, 8, 9, 10.
I didn't go through all the reps, but I want you to do 10 high knees, 10 inside feet.
All right, I'll do it.
Here we go.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
I was trying to get away with being lazy.
Don’t be lazy.
If I can do it, you can do it.
Get as many reps in as you can per round.
Let's go.
Awesome job, you guys!
That was a really great workout to burn fat on your legs.
Remember, it takes cardio also.
It matters about your diet.
These are some great moves for you to do to tone those legs.
Awesome job!
I am Melissa for ATHLEANXX for Women, and I will see you guys next time.
Bye.