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JILLIAN MICHAELS: is day five, people, of our 7 minute, 7 Day Fitness Challenge for Yahoo Life. And today, we’ve got a seven minute leg workout. And we’re also going to be hitting that booty, as well. Who does not want lean legs and a bottom?
Here we go. The circuit time. Time for alternating squats to curtsey lunge. Let’s go for 25 seconds. Ready? Again. I love our curtsey lunge, because it absolutely crushes your glutes. It’s a challenging lunge variation, but really effective. 10 seconds.
Perfect. Next exercise. Coming up, alternating leg cross in bear. Go for 25 seconds. OK, get started.
In bear, try to keep your knees about an inch off of the ground. This way, you really engage your core. 10 seconds. Leg press in bear challenges the hell out of your balance and your stability.
Excellent, moving on. Let’s do modified alternating surrender lunges. We just need to do 25 seconds. Here we go. Whenever you do a lunge of any kind, always think about tucking the tailbone and pulling your belly button into your spine. If you need to modify any lunge, just decrease the range of motion.
And done. Let’s move on. Back kicks on all fours. Go for 25 seconds. And go. Don’t shift your torso position. Slow down and squeeze. Engage the core. You got 10 seconds left.
OK, done, moving on. Now alternating curtsey lunges. Just need you 25 seconds. Begin. In all of your lunges, you want to make sure that you get your legs as low to the ground as possible without slamming your knee into the floor. Curtsey lunges place extra resistance on the quadriceps and the glutes. So if you don’t have the core strength to perform this move yet, you can stick with backward lunges.
Good. That one’s done, moving on. Coming up, burpees without plyo. I want you to go for 25 seconds. Begin.
You’re doing great. Keep moving. Burpees are still hard whether we’re jumping or not. So I want you to really focus on keeping your core engaged, right– bellybutton into your spine, squeeze that booty nice and strong.
Super job. Let’s move on. Time for alternating squats to curtsey lunge. Let’s do 25 seconds. Get started.
You can modify this exercise by decreasing the range of motion. The more narrow your foot position is, the harder the squat is going to be. Think about squatting back and down like you’re sitting on a bench, OK? With your chest up, eyes forward. Perfect. Next exercise.
Coming up, alternating leg press in bear. Go for 25 seconds. All right, rock and roll. Make sure that your palms are flat and directly underneath the shoulders. Make sure whenever you’re in bear, your spine is neutral. Just 10 more seconds left. In bear position, I want you to keep your torso parallel to the ground. OK, done, moving on.
OK, alternating forward lunge. Go for 25 seconds. Begin. Make sure that knee is right over the ankle. With any of your lunges, if it’s too difficult or too challenging, you can decrease the range of motion or you can perform the exercise without any additional weight.
Good. That one’s done, moving on. Next, bent leg press on all four. Go for 25 seconds. Let’s get rolling. The bent leg press works your hamstrings and your glutes. Engage your core. You’ve got 10 seconds left.
Excellent, next one is alternating curtsey lunges. Just need to do 25 seconds again.
Just 10 more seconds left.
Let’s move on to the next exercise. Now jump rope. Go for 25 seconds, OK? Start now. Focus on your breathing and match your breath to the movements. Do not hold your breath. Make sure to match your arm movements to your lower body movement. You got 10 seconds left. Popping off the balls of the feet, jumping off the ground just a couple of inches. OK, my friend, we’re all done. Give yourself a gigantic pat on the back.
Great job today. Fantastic work. There’s a lot of big muscles in your lower body, and they can make you feel the light-hearted when you treat them aggressively. And we did– we went after it. So let me pat you on back through your screen there. Seriously, bravo. Could not be more proud of you. Tomorrow, we’re day six for HIIT training. I will see you then.