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Hey gang, welcome to your 8 minute leg toner. 16 exercises, 30 seconds each. Work yourselves
into it. You're gonna get great legs. Alright, let's start. First exercise is a squat. Hands
out in front, just bring it down parallel to the ground. Knees are slightly flexed,
abdominals nice and tight. This is working the front of the legs, the back of the legs,
the hamstrings, and all important gluteus maximus. You're warming up the body. Eight
minutes is all we're doing, gang. You're gonna have great leg shapers. Nice and easy. Slow
and controlled. That's it. Nice and easy. There you go. Not doing deep knee bends. Remember that.
No stress on the joints. And release. Next exercise is a quad extension. Grab behind the
knee and just bring the leg in and then back up. That's it. This is a quadricep extension,
the front of the thighs. Controlled movements. You can really feel this. Nice steady movements.
It's working the front of your thigh. That's it. You can really feel these. Squeeze each repetition.
Contract at the top. There you go. That's it. Nice and simple. Alright, let's go to the right
leg. Grab above right here and squeeze above the knee. That's it. Working the right quad.
Slow and controlled. Contract each movement nice and firm and controlled. Work yourself
into this program. Can't do all 30 seconds. That's okay. Nice and easy. That's it. Pace it.
Pace yourself. And release. Now we're gonna work the outer thigh. A bent leg press and then back.
Outer thigh up and back. That's it. Want more resistance? Put one hand here. That's it. Nice
and controlled movements. Working the outer thigh and that bun area. Very important. Keep your
abdominals nice and tight. That's it. Remember only going eight minutes, gang. Work smart,
not hard. Abdominals nice and tight. That's it. And switch sides. Right leg. Bent leg out and then
press back. Bent leg out. Press. That's it. Abdominals nice and tight. Out and press back. That's
it. Nice and firm. This really works. Just eight minutes. You're gonna have great legs. Working the
outer thigh and the buns all at the same time. That's it. And release. Now we're gonna work an
inner thigh movement here. Bring the left leg across the midsection of your body and release.
Right across that midpoint. Put one hand here if you want added resistance. It's working the inner
thigh. That's it. Squeeze. I can really feel these. It's like you're at a gym. You're feeling the
contraction right there. Across the midsection of your body. The midpoint. Good form here. Try not
to lean. And release. Right leg across. Here we go. Right leg across and down. That's it. Good.
Nice and firm. Really feel these. We're gonna really tighten it up. That's it. Nice and controlled.
Work yourself into the program. You don't have to do all 30 seconds at once. Simple. That's it.
I can really feel these. And release. Now we're gonna go with a hamstring curl and then a butt
lift. That's it. Curl the leg up and then lift. Curl. Lift. Curl it up. Lift. That's it. And lift.
Curl. And lift. Working the hamstrings and the butt. That's it. Squeeze tight. Abdominals nice
and firm. And release. Squeeze tight. That's it gang. And switch. All right. Right leg. Curl up.
And lift. Curl up. Lift back. That's it. Up and lift. Up and lift. Up and lift. Squeeze tight.
Working the hamstring and those buns. Up and lift it up. You're gonna have great legs in no time gang.
That's it. Control the movement. Squeeze back. There you go. And release. Okay now we want a quarter
squat here. Left leg going out to the outer hip. Out. Down. Out. That's it. Squeeze tight. Want more
resistance? Put one hand here. You can really feel these. The outer thigh, the outer hip area,
the problem area. We're gonna really help you firm it. That's it. Really firm and tone. That's
it. And release. Let's go to the right side. Quarter squat. Down. That's it. Nice and easy.
Controlled movements. Working the outer hip area. The thigh. You're gonna have great legs in just
eight minutes gang. You're doing great. That's it. That's it. And release. Now we're gonna do a front
and a back lunge. First the left leg. Bring it out. Go to the center and then back. Bring the leg
out to the center and then back. Make sure that the knee does not go past the toe. This is a front
lunge into a back lunge. Great for the quadriceps, the hamstrings, and the gluteus. Nice and easy.
Dominoes nice and tight. That's it. Good form here gang. No knee injuries. That's it. It's a great leg
shaper. And release. Okay right leg out. Bring it now to the back. Right leg out in front. To the
back. It's a great leg shaper. Good form. Knee does not go past the toe. That's it. Nice and easy.
Simple movements. Very, very good. I can really feel these. How you doing? A couple more gang.
You're doing great. That's it. And release. Now just like a pretzel. Bring the left leg up. Follow
the thigh. You work in the inner part of the thigh. That's right. The heel follows the thigh. You put
the left hand right here for added resistance. Work in the inner part of the thigh. Keep your
abdominals nice and tight. Just bring it straight up. Where you can feel these. That's it. The inner
thigh. Another problem area. Will help you firm it up. Guaranteed. You're doing great.
Great. And release. Other side. Right leg. And release. Just follow the thigh with your heel.
Good form here okay. That's it. It's almost nice and tight. You can feel these.
Hang in there gang. Almost finished.
This is simple. Control movements. That's it.
Couple more. And release. Now plie position. Accentuate the feet out with a calf raise.
So bring it down. And then up on the calves. Bring it down. Up on the calves. You can really
feel these. That's it. You're working the quadriceps, the hamstrings, the gluteus maximus,
and the calves. Work the whole lower body gang. You guys did great. That's it.
Nice and easy. Squeeze. Controlled movements. That's it. Couple more. Hold it. Hold it.
And release. Good job guys. I'll see you in 24 hours. Way to go. Way to work.
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