Hey everyone! Welcome back so I've got a new
30 days lean thighs challenge for you guys
and today's video is the first episode of the programme
which is a full-leg workout
that's not going to bulk up your legs
It is going to help you
get that slim and toned legs
Also,
if you wanna do this workout on its own
it's totally fine but I definitely
recommend you guys to try the full programme out to get better results
Also, guys, do share your before and after
photos using my hashtag #chloetingchallenge on Instagram
and also share your progress in the comment down below
so everyone can support one another. So to help you keep
creating free programmes for you, I'd really appreciate
it if you smash that 'like' button
smash it real hard and drop me a comment as well as this really helps
to make my videos to reach out to more people out there
Now, today's workout consists of 2 sets
you have 2 exercises for 30 seconds each back-to-back
followed by a quick 5 seconds break
Let's start with some lunge taps, make sure you go
down nice and low, and tap your foot with the opposite hand
This is going to give a nice stretch on your inner thigh
Next, we have inner toe taps
Keep your chest up and tap it with your opposite hand
This is really great for your inner thighs as well
Also, remember, you are working your legs here
not your hands, so focus on your inner thighs
Next, we have reach and tap
bring your foot up behind you like so, and tap your toes with your hand
Remember, go hard guys so you can raise your heart rate
Now, onto the other side. Stay focused and coordinated
Don't stumble like I did here
Next, we have side lunge cross over tap
really stretch out those inner thighs and use your right
leg to lift yourself back up
and cross over to do a tap
This is really great for both your inner thighs and outer thighs
Now onto the other leg
Now, time for some kicks
First, give a kick diagonally
at about 45 degrees and then another kick to the side
Now, onto the other leg
Time for some single-leg deadlifts and kicks
Lower your body down by pushing your hips back while having one leg extended.
Make sure your back is straight
and stay neutral. Don't arch your back.
Then bring the leg back in and kick it forward
You're going to feel the burn in this one so stay focused
Stay balanced and stay safe
Now, onto the other leg
We're doing some leg circles next
Draw circles with one leg while balancing on the other
Feel free to alternate between clockwise and anti-clockwise
Now, onto the other leg
Curtsy lunges and kicks are next
Bring one leg behind you, kick it to the side
Just a couple more to go guys and we're almost at the end of Set 1
Now, onto the other side
Back to another round of inner toe taps
keep it up guys, we're halfway through the workout
Now, to end Set 1, we've got plie
If you've never done this exercise before,
make sure your feet are wider than your shoulder-width apart
with your feet pointed outwards like so,
tuck your butt in and lower your hips down then lift your heels to get that extra burn on your inner thighs
then, get up and repeat
Alright, we've got a 15 seconds rest now.
Grab a fitness mat and get on the ground
We'll be starting with inner leg lifts while lying on your side
You can lift your hips off the ground like so, if you are more advanced
and get that extra burn
Next, you can be in a low or high side plank
and raise your leg like so
I prefer it with a high side plank because I can feel it better on my legs
Also, you can keep your hand on the hips for balance
Alright, now,
swap around and we're going to repeat both exercises
on the other side
Next, we've got side plank leg raises again
Next, we've got plank to stand
Get in a plank position and bring your left leg
forward and get up using your
left leg while having your right leg extended like so
Try to do it slow to get used to the movement first
Now, onto the other leg
Now, time for some lunge taps
We're almost at the end, keep pushing through
Do it fast but in a good form, guys
Next, we've got some side kicks
Pretend that you're a ninja
and alternating between kicking the bad guys on the left
and right.
Now, get back on the mat and we've got fire hydrants plus a kick
Start with a fire hydrant and then do a kick
Really focus on the legs guys,
not your arms here
Onto the other side
For the last two exercises,
we've got side lying leg circles
Draw circles with your leg and this really burns the inner thighs
You can also alternate between clockwise and anti-clockwise
Come on guys!
We're so close to finishing the workout
We can do this
Swap around and let's work on the other leg
Great work everyone! That's the end of the workout
Hope you guys enjoyed this one
and be sure to smash that 'like' button
and subscribe if you haven't already
and let me know down in the comments
if you have any questions
And I'll see you guys in the next workout
Byeeeee