Sexy Legs in Rapid Time. Get Ready for Jaws to Drop!

Bulgarian Split Squat

The split squat is a great exercise that you’ll feel all day.

1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
4. Repeat for the other leg.

Donkey Kicks

1. Start on your hands and knees. Have your hands directly below your shoulders.
2. Squeeze your glute, kicking one leg back towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
3. Slowly return the leg until you’re on both knees. This is one rep.
4. Repeat for the other leg.

Goblet Squat

The goblet squat is a variation on the sumo squat but without the added difficulty of a barbell. It brings an upper body workout into the squat.

1. Hold a dumbbell, kettlebell or medicine ball in your hands, close to your body. Place your legs just wider than shoulder width apart, with your feet pointed slightly outwards.
2. Perform a squat as you would with a sumo squat, slowly lowering down, pausing a few inches above the ground and then driving up through your heels with your glutes.
3. The further away from your body, you hold the weight, the further back you can squat, and the more difficult the exercise will be.

Single Leg Row

These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment.

1. Stand with your knees slightly bent.
2. Raise one foot slightly off the ground, keeping the slight bend in your other knee.
3. Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.
4. Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.
5. Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.
6. Repeat for the other leg.

Dumbbell Squat and Press

This is another great combo for adding some endurance into your workout.

1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
2. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.

Running

Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.