12 Moves in 20 Minutes

12 Moves in 20 Minutes

11. Booty Burn (Squat ‘N Curtsey). By combining these two leg exercises together you’ll tone your entire lower body. You’ll hit up your glutes, quads and hamstrings with the squat, and you’ll target your outer and inner thighs with the curtsey (remember to squeeze those inner thighs tight as you curtsey lunge).

To do: Holding one weight at chest level, start with your legs shoulder width apart. Squat down with your chest lifted and weight in your heels. Come up quickly so your legs straighten and you get full hip extension. Cross your right leg behind your left (enough so you see your right foot on the other side) and lunge down, lowering your weight to the floor. Bicep curl the weight to your chest as you stand back up. Repeat 10 times on each side.

Modification(s): Get rid of the weight and place your hands on your hips.

Challenge(s): Add a balance challenge by lifting moving knee up to attach at inner thigh in between each squat and lunge, and/or add a shoulder press as the knee lifts up.