10 Minute Beginner Legs Workout

May 23rd, 2021

Here’s a great ten-minute leg workout that beginners can try:

 

  • First, warm up and stretch!

    • Jog in place
      • Make sure you have shoes on, or are on a surface where you won’t slip.
      • Jog in place! To make it harder, try to bring your knees up as high as you can while jogging.
      • Jog for 1 minute.
    • In a standing position, spread your legs apart. Lean, or lunge, in one direction, and hold for 10 seconds! Switch to the other side. Hold for 10 seconds.
    • Try to touch your toes! If you can’t reach your toes, try to reach your knees, your shins, or just dangle your arms and bend forward. Hold for 10 seconds
    • Shift your weight onto one foot, and lift the other leg behind you. Hold onto your foot with your hand. Hold for 10 seconds, and switch legs for 10 seconds.
    • Sit down on the ground and spread your legs apart. Lean and reach for one foot, or as far as you can reach. Hold for 10 seconds, and switch legs! Next, try to reach forward in the middle (between your legs). Hold for 10 seconds.
    • Point your toes and roll your ankles in circles. Do this for 20 seconds each leg.

 

Let’s begin!

  • Karate Kicks:
    • From a standing or sitting position, shift your weight to one side. Kick your free leg out as high as you can! Shift your weight to the other side, and kick out your new free leg.
    • To engage your core, try to twist your shoulders towards the leg you are kicking out.
    • Perform for 1 minute.
  • Downward Dog Kicks:
    • Lay on your stomach; push up on to your hands and feet and lift your bottom up. Your body should be an upside down “V”
    • Kick out one leg at a time, and kick it as high as you can
    • Do downward dog kicks for 1 minute.
    • To make it easier, place a block or some books under your hands.
    • To make it harder, bring your knee into your chest before kicking your leg back
  • Jump Squats:
    • Stand with your knees and feet shoulder width apart.
    • Jump up, and point your toes
    • As you land, touch the ground with your toes first and then roll back onto your heels. Bend your knees and drop your bottom into a squat. Try to get your thighs parallel with the ground. Don’t let your knees go past your toes
    • Repeat! Perform for 1 minute.
    • You can hold onto a bar, table, etc if you need to stabilize yourself.
  • Wall Sits:
    • Find an open wall and stand with your back to the wall.
    • Lean into the wall and walk your feet 1 step forward. Lower your bottom until your thighs are parallel with the floor.
    • To make it harder, try to stand on your toes, or lift one leg out in front of you. You could also hold something in your hands or on your lap to make it harder
    • Do Wall sits for 45 seconds, take a 30 second break, then do another 45 seconds!
  • Heel Dips:
    • Stand on the edge of a stair with your heels hanging off the end. Grab onto the railing for balance
    • Dip your heels down, and then rails your heels up and stand on your toes
    • If the stairs are too hard, stand on the ground and just raise your heels up and stand on your toes
    • You can do both legs at once, or one at a time
    • Perform for 1 minute

 

By: SLU Students