Explosively jump to the same position on the other side, stepping back and bending slightly with your right leg, touching the ground with your right arm.įor the advanced version of the move, float your back leg off the ground, laterally jumping between positions.Step back and behind with your left leg, bending slightly through the knee and touching down with your left arm.Begin standing with your legs spread just wider than hip-width apart.If you're a beginner, jog on the spot instead. Jogging on the spot, kick your heels up towards your bum, with your knees down and heels up.Lunge forward on the opposite leg, raising your arms and slightly twisting to the right.Step back to your starting position and lower your arms.Lunge forward on your left leg stretching your arms overhead and slightly twisting over your lunging left leg.Just jump on the spot, rotating your hands as if you were rotating an imaginary skipping rope.You don't need a jump rope for this move. Now, get on with it - it's only 10 minutes! 1/ Jump rope As always, go at your own pace and scale to your ability.
The intervals are short so try to really work hard during the 'on' periods! The warm up is built into the workout so you should start to feel warm early on. Make sure to listen for the change in exercises, as Michaels' will tell you when to switch movements. SHOP NOW Try this Jillian Michaels 10 minute lower body workoutĪll you'll need for this workout is a pair of dumbbells and a yoga mat for the post-workout stretch. Glutes: A group of three muscles that make up the buttocks and is tasked with the movement of the hip and thigh.Calves: The muscle group located on the back of the lower leg.Hamstrings: The muscles that run along the back of your thighs and are the foundation of most lower body movements such as deadlifts and squats.Quadriceps: The muscles that make up the front length of your thigh.The main muscle groups in your lower body: Referring to any muscle located between the big toe and the hip, a strong lower body forms the base of most functional movements and supports heavy lifts and day to day actions. Lower body workouts are so effective due to their engagement of multiple large muscle groups. How hard you work is up to you! *Cough* work hard, she's watching *cough*. Scroll on for Michaels' go-to lower body workout - all you'll need is a pair of dumbbells. Someone who knows the importance of building leg and glute strength is über famous PT Jillian Michaels', renowned for her straight-talk coaching style and zero tolerance for BS.
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