Hi guys, welcome to Instructor Live. My name is Carlie and this is your ten minute leg workout. So
we're going to start by just warming up the entire body, getting the legs really fired up with some
squats. So feet just a little bit wider than hip width apart, we're gonna do three sets of 10,
OK, it's up to you where you pop the arms. You can bring them out, that kind of helps balance.
Now remember when you're going into your squats, you're sitting on a chair, weight is
back in your heels, OK, stomach nice and strong. So let's get going ready arms out, six, seven, go.
Down, and up.
Down, and up. Good.
Down and up. Good.
Six more like this, so squeezing the bottom all the time on your way down and up.
Good, two more. Good. All the way down and rest. Good. OK have a quick shake.
Let's do our second set arms out front, off we go.
two,
three,
four,
five, good,
six,
seven,
eight,
nine,
last one,
Good, OK, have a rest for a few seconds.
Good, last set. Arms out.
Off we go.
two,
three,
four, good. Really try and get as low as possible. Five, weight in the heels, six, belly button to spine.
Seven, good. Should really feel it in the glutes and the quads. Good, last one.
Excellent guys. Give your legs a shake. Let's go down onto the mat.
OK guys, so once you are seated on your mat, choose the side to lie on. It doesn't matter which
side we start first. OK, so lying on your side, your bottom leg is bent to help keep you stable you've got
to think about a nice straight line all the way from your ankle knee, hip and shoulder. OK.
We're lying down on this arm. We can use this top arm for support and we're thinking about
supporting our waist still. OK, so try not to collapse into the side too much. Try and keep it
nice and pulled up. There should be a bit of a gap that you can pop your finger in there.
OK, so lifting your leg up, we're going to do some lateral side leg raises, so flex your foot
for me. Tilt that foot down slightly, so we're really feeling it up here. OK, so we're going
up and down, good, up, down, up, really putting a lot of energy through that heel, good, good, up, down, up, down.
Good, eight more,
two,
three,
four,
five,
six,
seven,
eight,
hold it there for me. Let's pulse it up there. Good, so pulse, two, three, four.
Good, really send the energy through your heel. Good, keep the knee nice and parallel. A few more,
eight, seven, six, five, four, three, two, one. Keep going. Good, OK, back to single raises, so we're going
up and down, up and down. Good, should really feel it there. Down, up, four more, four, down, three,
two,
one.
Hold it there, this time we're going to point our toes. You're gonna give me
eight circles one way, so circle, two, three, four, five, six, seven, eight. Coming forwards, good.
One,
two,
three, keeping the leg as high as possible, four five, six, seven, that's it keep the hips straight.
Last one, OK, hold it there for me. Hold. Good, flex the foot, OK, the foot is coming forward this time.
Again, trying to really support the waist here. Good, and back, so this one doesn't have to be
too high, we're keeping it pretty much in line with our hips but what we are thinking about is
working the back of the leg. OK, so as the heel comes forward, we're using this arm to
stable ourselves, we're supporting here and you've got to imagine like, somebody
is trying to stop your heel from moving backwards. So you're really creating that resistance for
yourself, good. Forward again, four more, good. Forwards, that's it, good. So it doesn't have to come
too high, just as far as you can get it, keeping nice and stable, good. One last one, here we go.
Good, well done guys. OK, relax the leg down. Let's switch legs, so pop this leg in front, your bottom
leg is straight. Now, now we're going to be working the inside thigh, OK, so flex the foot again.
Lots of energy through the heel. You can check to make sure that you've definitely still got a straight
right line through your body, still supporting our waist here. OK, so let's start with single raises.
Down, up, down, good. Really squeezing that inside thigh as much as possible, good.
Two, good, give me eight more like this. So we've got eight,
seven,
six, good, five, four, three, more you can imagine what we're doing after this.
We're going into those pulses. Ready, OK, pulse the leg, pulse, two, three, four, five, six, seven, good keep going.
16 more, eight, seven, six, five, four, three, single raises, up and down, up and down, good.
Up, down, up, four more, four, three, really squeeze it, two and one. Good, OK, relax the legs out.
In your own time just switch sides we're going to be doing the other leg, OK, so just getting
back into this position. Bottom leg bent, straight leg outer head. Make sure that your heel, knee,
hip, shoulder all in line, OK. Use this top on to support yourself, thinking about keeping that waist
nice and supported. Imagine you're standing in a straight line, we're not collapsing into the ribs, OK.
Let's start with those single raises. Flex the foot, off we go, one and down, two, good.
So pointing that toe slightly towards the floor as well, so we're really getting that nice streamlined leg. Good.
Eight more like this, off we go, eight down, seven, six, five, four, three, two, one. Hold it there.
We're pulsing, off we go, pulse, two, three, four, five, six, seven, eight, good. Keep going.
You should feel this a little bit in the glute as well, which is never a bad thing. Good, eight more,
eight, seven, six, five, four, three, two, one, so single and down, good. Up and down, up, good, four more like this
four, three, good, two, one. Hold it there, point the foot, we're circling, out and down, circle.
So remember this one isn't particularly high but i'm really controlling it, good.
Two more, two and one, coming forwards the other way, one, good. Imagine you've got like
a pen or something on your big toe and you're drawing a nice big circle with it, good.
Four, three, two, should really feel it now, one, hold it there. Flex the foot, we're going forwards,
forwards and back, good. Create that resistance by imagining that you're pushing something back
with your heel, OK, we're really working the backs of our legs here, good. Remember if you only come to there,
that's absolutely fine, OK. Just make sure you're nice and supported here, so we're still working
the core every time we're doing these kind of exercises, good. Two more, two and back, really push.
Imagine there's something really holding your ankle, good, OK, relax the foot, let's switch the
legs, so bottom leg is now straight, top leg bent, relaxed, over, OK. We're going for those inside
thigh raises, just check that you're absolutely in line, good, off we go. So we've got, up and up, good.
Up, down and up, good.
Eight more like this, eight, seven, six, five, four, three, two, almost there guys,
one, with pulsing. Off we go, pulse, one, two, three, four, five, six, seven, eight, good.
Sixteen more.
Eight, seven, six, five, four, three, two, single raises, one and down, up and down, good. Up, down, up, down,
up, good. Almost there, two and one, good. Rise, well done, OK, give your legs a little shake.
Roll onto the back if you wish shake them out, good and when you're ready come up to a seated position.
Well done guys. That was your leg blast. Thank you very much and enjoy the rest of your day.