Selen Dar

Muscle-Building Workout and Diet


Hi, I’m Tom Holland, Bowflex Fitness Adviser
and this is your Four-Minute Leg- Toning workout. Six exercises, thirty
seconds each with a ten second cardio interval thrown in
between. We’re goning to start with just a 10 second cardio warm up. Let’s run in place. Ten
seconds. Let’s go! Elsa and Katie here, ten seconds, they’re going to run in place. When we’re
done with that, we’re going to start our first exercise, which are squats. So, squats ladies. Nice and
wide, and sit back as if you’re in a chair. So now we’re really starting to work those lower body muscles. You’re keeping your knees behind your toes, those knees right over your ankles,
and you’re doing squats. From there, we are going to do a cardio interval. All right, this time let’s mix it up.
Jumping jacks to break it up a little bit. And let’s go. Ten seconds. Jumping
jacks. Burning calories, Transitioning in between.
From here we’re gonna go to forward lunges alright? And stop. And let’s go.
Step forward and switch. So now we’ve added balance and coordination in. Still working
those lower body muscles, but now we’re also working the core, and this is a more functional movement. 30 seconds of these. This is advanced, so take your time. This is not a race. You want to really have good form. Keep those knees behind those toes. Then back to our cardio interval. Good, and let’s go. Let’s do jumping jacks.
Jumping jacks, 10 seconds of jumping jacks. Burning calories, getting ready to
transition. From here we’re going to go backwards. Backward lunges. Alright, are you ready? And let’s step
back. Ready, and go. Back, and up. Make it nice and natural. Again, you may be maybe better forward, you may be better at going backwards. It’s great to mix it up. The variation is what keeps your body
changing. Great job! You’ll see Elsa, knee over the ankle. 10 more seconds, then we’re going to go into that cardio interval again. Good. Let’s go. Running in place. Perfect. 10 seconds. Keep it going.
From here, we’re gonna go to the lateral lunges. And let’s go. Lateral – step to the side, and then switch.
You got it. Thirty seconds here. We went front, back, we’re going to the side. Working in
all different plains. Really working those lower body muscles. 15 more seconds. Great job. Push off from
the heel. Five more seconds. Then jumping jacks again. And let’s go. Jumping jacks.
Ready, and 10 seconds of jumping jacks. Great job. We’re going to take this and go back to our squat. Are you ready? And let’s just sit down into a squat position and hold. Great form. Burning a little bit? That’s good. Four
minutes is all you need to really tone those legs. Almost there. 10 more seconds. Don’t give up. Keep that form. Ready, and let’s go. Running in place one
more time. Then finish up with some jump squats. A little plyometric exercise. Alright, let’s stop right here, and let’s
jump up. Nice. 30 seconds. This will really put the whole four
minutes together. Thirty seconds. Whatever you can do. You don’t have to go to high. Just get some
air underneath those feet. 15 seconds. You’re halfway there. Finish strong. Four minutes, really toning those legs. Home stretch. Couple more. Five seconds and you’re
finished. Ready? 3…2… and hold it. Great Job! For more tips just like this, and more
fitness content, please subscribe to our channel. Get fit fast with home fitness solutions
by Bowflex at Bowflex.com Be Fit For Life

47 thoughts on “The Four-Minute Leg-Toning Workout

  1. I thank God that I found this great exercise channel. I'm definitely going to add this to my workout routine 😀👍

  2. I am thankful to this channel to upload such nice videos on Youtube. These videos are being very useful for me. Thank you.

  3. You are so clear and motivating!! Thanks so much!! Keep shining the light so we can all get fit!! So grateful!!

  4. I just love how excited the girl in blue is to have the chance to do this video. She can not stop smiling the whole time, great inspiration and great workout.

  5. Love all your videos Tom your a great instructor love how U tell them to do it lol cute but doing your ab workout everyday now U make it go by so fast so when do U workout? Lol and how many planks do U need to do everyday?

  6. Thanks bowflex for sending me this video. These girls have amazing legs. I do these exercises for my legs but I haven't been able to shape my legs.. 🙁

  7. Katie on the left is also an Athleta model. She had a baby not too long ago and already back in a bathing suit, incredible fitspiration!

  8. Amazing… today I just watched some of these exercises..which I will definitely add in to my daily fitness routine.. although some of exercises are really very tough, specially during that transition period of active rest..like jogging in place or jumping jacks..you need more oxygen…as I do 7minutes HIIT body weight exercises thrice in week..but I can't finish it up within 7minute..it takes almost 14minute to complete…

  9. Hi..1st of all thank u for this amazing Channel superbbbb!!!…i really hope that u just do a video about getting in shape for women after getting birth .. pregnancy 💔

  10. Hey Blowflex, I am really thankful to your team for these videos. I have started exercising seeing your videos, they are so motivating(fit women) and made workout fun. Today after 3 weeks I am feeling better and will continue to do so. the key is to mix up the workout exercise styles in order to avoid boredom.

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