Today's home workout is an outer thigh fat loss and sculpt workout.
It's just 10 minutes long, but I can guarantee you are going to feel the burn.
I want you to do this workout for 14 days, in a row, to get results like these ladies.
All you need is a set of weights or water bottles and a resistance band is optional.
Let's do this.
So, we've in a nice wide squat. We're going to push the leg, out to the side.
Then come nice and low. Weight back through the heels.
Pushing your leg out to the side. 50 seconds on each exercise.
It's going to burn, but it's only 10 minutes. We've got this.
This first exercise, is just warming up your outer thighs.
Then it's going to get harder and harder, as we go along.
Grab a hold of your weight. Next up, is a curtsy lunge.
Step the leg behind us. Come down nice and low.
Then into a forward squat.
Last one! Then we're changing sides. Okay, let's go.
Stepping behind and into a lunge.
Weight back through the heels. Come on, we've got this.
Great work, from there, you can find a wall if you want to.
If you want to, put the weight on the outer thigh.
Come out to the side, kick and lower.
Changing sides for me. Have a slight bend in the knee.
Push out, kick, and lower.
10 seconds left.
Come down onto your side. You need one weight.
Put the weight on the outer thigh. Flex the foot and pump up.
Put the weight as far down the leg as possible.
Really feeling the burn. Core tight.
Move the leg forwards. Toe down, heel up. Pump there.
Turn onto the other side. Make sure you're flexing your upper foot.
Put the weight as far down the leg as you can.
Let's go.
Moving your leg forwards. Toe down, heel up. Let's go.
This is where it really burns! Come on, feel that outer booty.
Just 12 seconds left. A little bit further forward if you can.
Great work. Grab a hold of your resistance band now.
Put it just above the knees, if you can.
We're doing a bridge exercise. Lying all the way down.
Dig the heels in. Pump the right leg out, then the left.
Really squeezing the butt muscles.
You're keeping one leg completely still, as the other one pumps outwards.
Great work. If you've got the adjustable LEAN resistance band, make sure it's nice and loose now.
Come on to all fours. We're going with a double pump, fire hydrant.
Up, up and lower.
If you don't have a resistance band, you can put a dumbbell, in the back of your leg.
Changing sides.
Come all the way down, into lying. Don't worry about the band here.
Flex your feet and squeeze your butt.
You're going to open and close. Let's go.
Really squeezing that booty. Keeping your legs nice and high.
This is mainly working your butt muscle.
Come on, nice and high! Push it.
Great work. From there, you are coming up into standing.
Grab your weights. We are doing a crab walk.
Nice and low. Pushing out to the side. We've got this.
Good! Weight back through the heels. Chest open. Come on!
10 seconds! Nice and low.
Great work. You can keep hold of the weights, if you want to.
Weights are close to the chest. Come down, open, close and up.
Really push out against the resistance band.
If you haven't got the resistance band, it still works! I'm sure you're feeling it. Core tight.
Just 10 seconds to go! Hold it there, and pump out.
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I'll see you tomorrow for another workout! Well done squad.