Defined Legs – Print here
Set your timer to 50/10, and get ready to hit these three exercises 5 times through with no break. The first exercise is meant to burn lots of calories, get your heart pumping, and work those legs and abs, while the second and third exercise is built to create nice lean legs, increase your stability, work on your balance, and keep your focus. Don’t be discouraged by your lack of balance – this is the whole point here, and you’ll notice I too have a hard time!
Warm-Up
- 2 minutes of jump rope.
Workout
- Explosive jump squat + bear crawl – Complete one big explosive jump squat, followed by a two-count bear crawl forward and back, which means you’re walking on your hands and feet. Continue this sequence going as fast as you can. You should really feel the cardio, plus the work through your legs and core. Be sure to bend your legs, and keep your butt down on the bear crawl to ensure you’re working your abs, and also be sure to jump high and land low, softly and quietly on your explosive jump squat.
MODIFICATION: Instead of the explosive jump squat, do a low squat pulse instead. - One leg squat, right – While doing your best to keep your left leg off the ground, bend into your right leg as much as you can to create a one leg squat. It’s very important you keep your back straight, and your eyes on a focal point. The more you kick your left leg back the more you will be able to keep your back straight while also bend deeper into your right leg.
MODIFICATION: Do this while hanging on to something. - One leg squat, right – Same as above on the next side.
Do these exercises 5x through each
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
My first online workout (about time since I signed up in July!). I’m very sweaty.
Yay!!! I’m so happy you’ve committed and did the online workout. That’s awesome Antionette!
All done!!
Yahoo!
Whew! Thanks for the warning the I won’t be able to walk in two days lol
Haha you’ll just have serious swagger that’s all! Have a great day Jess!
Done! I really liked this workout. Simple to follow, no extra stuff needed and got really sweaty. Happy Monday everyone!
Awesome I’m glad you liked it! Its short but efficient and I’m confident you’ll be feeling it!
And happy Monday to you too Amber!
My legs are already sore and shaky! Great start to the month!
Nice! I bet your butt will be feeling your hard work tomorrow or Wednesday. When do you finish maternity Patricia? We’ll have to get a plan together to help you stay on track!
I’m off until February! I’ve already been thinking about how I’m going to fit working out into regularly scheduled life! I’m thinking it will be extra early mornings or late night workouts
You have lots of time! what you may have to do is switch one of your workouts to the weekend when your hubby is home and you’re not rushing. You’re on such a roll I’m confident you’ll find a way!
Having not worked out in almost 9 months, this was tough! I’m wondering if there is a modification for the bear crawl. I’m almost, but not fully, recovered from hand surgery so putting a lot of weight on my hands is very painful. I did what I could today and I still sweat my but off, but any advice you might have would be great!
Hey Meredith! Way to get back at it after 9 months that can be hard! You won’t likely see the bear crawl often but if you do I would substitute it with a walking squat instead. Walk for steps forward in back while maintaining a low squat position. Always listen to your body and take modifications when needed so you can keep at it!
Done .. I loved this workout .. Easy to follow and didn’t take long .. And I’m still feeling it .
Nice, love hearing that! I’m confident you’ll be feeling it Wednesday too ;)
Done my first workout
Nice work Shannon! Welcome back!
Had some shitty balance but done! Thanks for the sweat!
You were never a fan of balance so I’m glad you didn’t turn this video off! Good work Jen!
Done and sweaty. Butt is already sore from my previous workout. Have a happy Monday
Haha beauty way to start off your week Dawn! Maybe walk those muscles out tomorrow.
Done! Feels good to be back after a week and a half sick (followed by a week and a half of just being a lazy ass). Love the short and efficient workouts!!
Haha yeah that can easily happen after being sick. Hard to get back in it…but you did it and will feel so good you’ll want more. Welcome back!
Done but just getting back into it after a little while off – man will I pay for it tomorrow, but love that burn! Those bear crawls were way harder than I thought! Thanks!
Michelle you’ve been missed! I knee you were traveling for a bit or something so I’m glad to see you’re back at it and ready to kick butt. It won’t be hard for long ;)
Done! Really sweaty but nice and simple, I like it!
I’m so pumped to see how dedicated you are Ash! So awesome! I like to keep them short and effective so you’ll be seeing lots more of these ;)
Done!! Buns of steel!
Nice!! Solid ass for a solid chick!
Wow that kicked my butt!!! Literally. The cold I’m harvesting isn’t helping me either!
Oh no, hopefully I helped you sweat it out a bit. Your butt will be thanking you by Wednesday ;)
Done
Nice work!
It wasn’t until the fourth set that I realized I was doing the bear crawls wrong! I was moving my hands, but not my feet. LOL…still felt it in my abs though!
I did a bonus round to compensate, then called it in :)
Nice work!
Haha that’s OK! They still work, as you discovered. As long as you’re moving I’m happy…. Even if you’re dancing and giving the video the finger Lol
First online workout done! My cat also decided to join in today. Stairs will be fun tomorrow. Thanks!
Awesome!! Thanks for sweating with me Lucy! Nice work!
Love that it was so quick yet effective. I am a ferocious bear!
Love it! 💪
Im back! Took 6 weeks to get back in the work groove when mat leave ended and feel a balanced schedule is in place now. Time to start the workouts again. Thanks for another great video!
Nice! Welcome back woman, great timing with all the holidays ahead!
All done! I had no balance but I pushed through. :)
Its a tough balance one but at least you got through it!
Wow crazy on legs. I’m still dead after these deadliest yesterday killed me. Happy Monday night.
You’re a power house Pat! Your dead because you push hard. Love it!
First Day of new challenge.
First Day being 30.
First Day of my period.
Dominated this work out! LOL
I’m glad I could be a part of your firsts! Hahahahaha. Thanks for sweating with me on your birthday!! 💪💪
Done! That one was great, quick but did the trick!
Nice! That’s awesome!
I really like the one leg squat, very effective:)
Oh yeah! They get my butt every time!
Balance a bit off but all done
Balance takes practice!!
17 minutes of off kilter hilarity, but done!!!
Nice work! And…..it’s your birthday! Happy birthday Angelika! Thanks for sweating with me. Have a great day!
burnin’!
Perfect!!
Newbie~ didn’t notice the msg down here! Love the cat attach! Great work out… and I did a slower version today….just as much sweat! lol
Nice work Heather! Love it!
Been a while since I did a video, doubled it up! Great one Ash. Like the 3 x 5 workouts.
I didn’t know if you just weren’t commenting or still adjusting to “back to work”. Thanks for sweating with me again! Glad you enjoyed it ;)
Loved the workout!
Amazing! Short and effective always seems to win the race.
Love it! But then again leg days are my best days haha three in some bonus round push-ups as my upper body still has some catch up to do
I hear ya! We all love what we’re good at. Lol
You really demonstrated amazing focus Ash, cat and all. Great work out. My legs will be calling your name for the next few days….
And your butt too! Thanks Carolyn, I try!
A little slow to start this challenge, but better late than never! This was a great one – I know I’m going to be hurting but wasn’t as much of a mental hurdle to get through for some reason. Thanks!
Totally better late than never! They’re always here waiting for you. Sound like you enjoyed this one and that makes me happy ☺ Have a great day Bobbi!
Great quick workout! Love that I can fit them in between kid activities!
Me too! Glad it works for you!
I haven’t worked out in a week as I’ve had a cold so this was a good one to ease back into routine. Still have some catch up to do!
Everyone is getting hit so hard right now! Glad to hear you’re feeling better…just in time for the long weekend.
Really liked this quick workout! Definitely going to feel the bum later this week. Thanks
Awesome! Enjoy the rest of your weekend Kelsey!
BAM! Always love the one legged squats!!! Happy Thanksgiving …shower then off to knox farm. Just what I needed before we went :)
Oh yeah they get me too. Love them…even with the balance struggle! Glad you got a great session in and enjoy this beauty day with your family!
Ouch, my ass! Love the burn!
Perfect! Have a wonderful day off Kelly!
Just finished this one!! Definitely felt the burn in my buns! I liked this one!
Good work lady!
Did this one Monday – I keep forgetting to comment!
Haha no prob! Love hearing that you’re doing them at any point!