REALNESS ANNOUNCEMENT: You can and should feel great about your body and wear anything you want even if you never exercise and don't plan on doing so. If strengthening your legs and ass is going to make you feel more excited about summertime and short shorts, then great! This workout is for you. And if your goal is also fat loss or weight loss, you'll have the best results if you pair this with a modified diet. Learn more here.
Here's how it works:
Each circuit is two moves followed by a one minute wall sit.
1. Start with Circuit 1. Do as many rounds of that circuit as you can in four minutes. After the four minutes are up, do a one-minute wall sit.
2. Move on to Circuit 2, and do the same thing: as many rounds as you can in four minutes and then do a wall sit.
3. Continue this pattern for Circuits 3 and 4.
Don't forget to warm up (take five minutes to get your heart rate up and your muscles warm and limber) and cool down. Now get to it!
1. Do 10 side lunges (10 on each leg).
2. Do 10 squats.
Repeat the circuit as many times as you can in 4 minutes!
When you're done with your four minutes, do a one-minute wall sit.
1. Do 10 reverse lunges on each leg.
2. Do 30 mountain climbers (15 on each leg).
Repeat the circuit as many times as you can in 4 minutes!
When you're done with your four minutes, do another one-minute wall sit.
1. Do 10 single-leg deadlifts on each leg.
2. Do 10 glute bridges.
Repeat the circuit as many times as you can in four minutes!
When you're done with your four minutes, do another one-minute wall sit.
1. Do 10 squat jumps.
2. Do 10 Spider Lunges (5 on each side).
Do as many rounds as you can in four minutes. When your four minutes are up, cool down for two minutes.
Make sure you take time to ease out of the workout and get in some stretches. Here are 10 that will leave you feeling great. Good work!
Now go do the no pants dance!
Special thanks to Matheny, who very graciously modeled move 2 in Circuit 2, and move 1 in Circuit 4.