Want to firm up those legs and get them strong and shapely but don’t have a lot of free time?

Try this 10 minute routine first thing in the morning and get your legs firm and strong as well as giving a boost to your metabolism all day long.

Perform 15 reps of each exercise one after the other with minimal rest using just body weight. Go through the circuit 2 times.

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morning leg workout_2

Name

Instructions

Muscles Used

Areas Targeted

SUMO SQUATS Step out to the side so your feet are roughly 8-12 inches wider than your shoulders on each. Keep your toes angled slightly out so your knees track over them in the same line. Keep your belly button pulled in, abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. With your arms hanging straight down between your legs, lower your hips and bend your knees making sure they travel in line with the first two toes but do not travel in front of your toes. Keep the weight over your heels and lower as low as comfortable trying to touch your fingers to the floor without bending forward at the waist but stop just before the lower back starts to round out. Make sure your hips descend at the same rate the knees are bending. Quadriceps, Gluteus Maximus, Hamstrings, Adductors/Abductors. Abdominals, Spinal Erectors, Calves.
REVERSE LUNGES Starting from a standing position, step backward with one leg as far as comfortable. As you squat down on the front leg, let the back leg bend.You should step far enough backward so the front leg has a 90º angle at the knee in the bottom position. Adjust the length of the step accordingly. As you lower your hips and bend your knees, make sure they travel in line with the first two toes but the knee does not travel in front of your toes. Keep your weight centered on the foot, not going up on the toes or back on the heels. Make sure your hips descend at the same rate the knees are bending. Push with your front leg as hard as possible to return to the standing position as you bring the back leg forward to return to a standing position. Keep your belly button pulled in, abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. You can perform all of the repetitions on one leg to make it harder or alternate legs to make it easier. QuadricepsGluteus Maximus, Hamstrings. Calves, Core.
SIDE LUNGES Starting from a standing position, step to the side with the right leg. Keep the opposite leg straight. As you squat down on the right leg, lower your hips and bend your knees making sure they travel in line with the first two toes but do not travel in front of your toes. Keep your weight centered on the foot, not going up on the toes or back on the heels. Make sure your hips descend at the same rate the knees are bending. Push off with your right leg as hard as possible to return to the standing position in one step. Keep your belly button pulled in, abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. Repeat with the other leg. Abductors/ Adductors, Quadriceps, Gluteus Maximus, Hamstrings. Calves, Core.
MOUNTAIN CLIMBERS From a push-up positon on the floor, keep your arms straight and bring your right knee into your chest as far as possible and then extend it back out straight. Repeat with the left knee. Keep your head looking slightly forward and your belly button pulled in and abs tight so your body stays in a straight line. Alternate back as forth as fast as you can, keeping the movement under control. Perform slowly for the easiest variation and increase the speed of alternating your legs to make it harder. Gluteus Maximus, Hamstrings, Quadriceps. Calves, Core, Shoulder girdle, Biceps, Triceps, Forearms.

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