July 05, 2019 at 01:32AM by CWC
Wanna burn out that lower body? Try this 10-minute leg workout from Charlee Atkins, here.
It’s easy to focus on your ab, arm, and—of course—your butt workouts, since it feels like you’re hitting your legs naturally by, ya know, going places. But your lower body could use some special love and dedicated workouts, too. After all, your legs are the ones that are going to walk you to that beach this summer—and to get another glass of rosé—right?
And so, we had Le Sweat creator Charlee Atkins share her go-to lower body workout. It may only take 10 minutes, but don’t let that fool you into thinking it’s easy. By the end, even Atkins is sweatin’. Check out the video below, and test it out for yourself—all you need is a set of dumbbells… and some serious leg strength.
Do each move for 30 seconds for a total of four minutes
Hip circles (right): On your hands and knees (or “quadruped position”) with both hands planted firmly beneath your shoulders, raise your right leg into the air and draw circles with your knee. Keep your back straight, as if you were holding a yoga block on top.
Hip circles (left): Repeat the same exact move on your left for 30 seconds.
Basic bodyweight squat: Plant your feet slightly farther apart than your hips with your toes pointing out, and squat by driving the knees out and keeping your chest up with a straight line from your head to your tailbone. Repeat for 30 seconds.
Low lunge glide: Start in a wide stance with your toes pointed out, lunge from one side to the other, staying low and keeping your chest up. Repeat for 30 seconds.
Skip: Raise your opposite knee and hand at the same time, either as a march or adding a hop to make it a complete skip.
Butt kicks: Bring your heels toward your butt with a little “pep in your step” to raise your heart rate and open your quads. To modify this move, you can walk instead of run. Make it more intense by raising your hands above your head.
Basic bodyweight squat: Repeat this move for 30 seconds.
Low lunge glide: Repeat this move for 30 seconds.
Do each move for 40 seconds with 10 seconds of recovery in between. Repeat this series twice.
Split squat (right): With your right leg in front and your left leg behind you with back toes tucked under (holding dumbbells in each hand to up the challenge factor), push yourself up and down through your right heel, kissing your back knee to the ground. Keep your core tight and back straight, and move in slow and controlled motions. Repeat for 40 seconds.
Split squat (left): Repeat the same move on the left side. Repeat for 40 seconds.
Sumo squat: With your toes and feet wider than your hips, hold your dumbbells to your shoulders. Keep your chest lifted and back and tailbone straight, and lift and lower your body, squeezing your glutes at the top. To modify, abandon the dumbbells and do the move solely with your bodyweight. Repeat for 40 seconds.
Glute bridge: Lie on your back with your knees bent, and lift your hips off of the ground, then lower back down. Keep your glutes and core engaged, and be sure not to over-extend your hips. Repeat for 40 seconds.