Intermediate Lower Body Workout

Follow the intermediate warmup routine before getting into this 10 minute intermediate lower body focus workout.

There are 10 exercises in this series, 10 minutes, 10 exercises.

You're going to do 40 seconds on, and have 20 seconds of rest.

Feet are wide for the first exercise, a squat with a cross over to the knee.

You can cross your arms in front or have your arms open. Squat down and cross over to one knee, and repeat alternating sides each time for 40 seconds.

That's one down, relax and rest for 20 seconds.

Next you are moving to a squat, with balance.

Open your legs, push your butt back and down, go into the squat, go back up, lifting one knee and touching it with your opposite hand.

Find your balance, hold it for 2 sconds.

Repeat switching side.

Make sure you engage your core, and keep your standing leg strong.

Awesome, 20 seconds rest.

For the next one, you're going to do a running balance.

You're going to have one leg stationary and work alternate sides.

Staying stationary on one leg, reach back with the other into runner position, keeping your balance, and repeat on same leg.

You can always do a modification by tapping the moving foot down.

But of course if you want to really challenge your balance you're going to go ahead and you're going to have that balance to work your core.

We all have different levels of flexibility and that's okay.

20 seconds rest!

Switch leg and balance this time on the opposite leg repeating the exrcise for 40 seconds on the other side.

You're really going to start to feeling it in your hamstrings. Switch side .

This exercise is great because you're working your stationary leg.

You're working those muscles in the feet, those tiny little muscles that help you with stability, and you're working your hip flexors.

20 seconds rest!

The next move is going to be a squat, going deep, and then lifting one knee into a full circle and going down to the squat.

Switch legs and repeat.

Keep your body still, arms strong and squeeze in your core. Stay low into the squat.

You want to feel the burn.

20 seconds rest!

The next one is a perfect exercise that really engages the core and the calves.

Go deep into a squat, set your position, lift your hands up and lift your heels, balancing on your toes and repeat.

Make sure you stay low and you squeeze your core.

Don't rush, find the balance and keep your own rhythm.

20 seconds rest!

Time to get dynamic you're going to do some corner runs. Get up on your toes into sprint to position.

Sprint forward four steps and sprint back.

Keep it going for 40 full seconds.

20 seconds rest!

The next exercise will slow you down a little.

Just go into the lunge, step back, make sure you have 90 degrees on both your knees.

Lift your chest, and get into a strong start position.

Open and close your arms and we keep going for 40 seconds.

Holding that position gives your cardio a little chance to cool down while still working your muscles.

Take 20 seconds rest!

Switch leg and repeat the exrcise for 40 seconds on the other side.

To add a little extra resistance, hold on to some dumbbells.

If you don't have dumbbells, go ahead, hold some water bottles.

20 seconds rest!

Going back into dynamic, you're going to do knee pulls alternately on each leg, and jump, heels to butt.

If you're not ready for the jump, just do what you can.

This is the tenth exercise.

Ten minutes of really hard work.

It's really nice to finish with something that's super dynamic and hard.

Now that was your 10 exercises, 10 minutes, high intensity intervals. In order to change your body, sometimes you've really got to push yourself.

That's was a tough workout so make sure you hydrate, and make sure you fill your body with good nutrition.