Looking to have that Perfect Lower Body?! Grab those Ankle Weights and Add this INTENSE FIT LOWER BODY WORKOUT to your daily routine and do for 30days to start seeing results! Want Full Workout video plus our mindset and motivation chats? Head on to Btesfit.com and sign up for FREE let's set you up!
Join Our Free Monthly Challenges
Total-Body Benefits of the Intense Fit Lower Body Workout
Ankle Weights : Ankle weights are one of the most essential tools in creating toned, lean legs and a lifted butt. The added weight allows the muscles to activate and work. They will help you gain a strong lower half and a stable centre, Simply by adding ankle weights, you will gain a strong lower half and a stable centre. Your heart rate will increase even more, ankle weights have been shown to help increase lean muscle mass and reduce body fat percentage. Ankle weights crank up the intensity on your workout and this will get your metabolism working in overdrive. With the advantages of stronger legs, a stable core and a boost in endurance, you’ll also gain the ability to walk and run with ease! The benefits of using Ankle Weights are amazing!
Strength Building : Strength Building can really enhance your quality of life and improve your ability to do everyday activities, as well as protecting your joints from injury and supporting recovery. Strength training can help you manage or lose weight and it can increase your metabolism to help you burn more calories. It really can help improve your daily routines and chores with ease and in a comfortable way. Every exercise you do to build your strength will make you stronger and fitter and give you life long healthy support and benefits. It will also help improve your body mechanics and enable you to maintain a healthy lifestyle.
A strong, flexible core underpins everything you do on a daily basis, as well as improving your balance and stability! Those everyday jobs and tasks, sports, housework, fix-it/DIY jobs, gardening and of course any exercise will improve your balance, stability and posture. Your core stabilizes your body and allows you to move in any direction, as well as giving you proper balance. It helps prevent falls and supports your body. Having a strong core is beneficial to everyone because it allows your body to function properly. It is so important to look after your body to enable you to lead a healthy and active life.
When you look good you feel good. An improved body image will increase your self-esteem. Having a positive body image of yourself is so important. This is a great form of self love.
Overcoming Self - Doubt : Self-doubt is learned. No one is born with self doubt, children typically move through the world with plenty of confidence. By the time we reach adulthood, our natural confidence has been undermined by the opinions of others and by our own experiences. When you let go of excuses, you take ownership of your destiny. Stop postponing your life. Learn to overcome self-doubt and be free.
When self-doubt casts its shadow over your dreams, everything becomes blurred. What seemed a great idea is now full of flaws. You change your mind constantly feeling confused. Pause and reconnect with yourself. Deep in your heart, you know what moves you, doubt is about letting inaction take over. When you are full of doubts, your willpower gets empty. Focusing will help you jump into action. Aim for constant improvement. If you don’t trust yourself, no one else will take you seriously. The only person getting in your way is you.
Stop listening to self-doubt and start doing. The more you do something you like, the more confident you’ll feel.
If you feel afraid to take the first step, follow the 5 second rule! Instead of staying silent or becoming paralyzed by overthinking, practice everyday courage. Count 5 4 3 2 1 and then act brave. You just need five seconds to make a decision. As you are counting down, use this technique to beat your inner-fear. Take a deep breath and jump into action. Relearn to trust your instinct and your passion. That doesn’t mean to stop listening to your brain, but rather hear all the voices, not just the logic one.
Everything stems from Action!
Jumping into action is the first step to overcome self-doubt. To build long-term confidence, you need to develop a new mindset. Choose? are you going to take action and go for it or are you going watch and wish you were going for it?
When you take more Action you get more Results!
When you get more Results you get more Belief!
As you get more belief in your self that self - doubt will start to disappear, when you take Action! It is all about the reel of Success!
Have you ever wanted to try something new to only end up talking yourself out of it? Taking that leap of faith can be scary, but when you prove to yourself that you have the courage to do it you begin to believe in yourself. Sit down with me and listen to the podcast How To Take The Leap & Trust Yourself and learn more about how trusting yourself will take you to new heights in all areas of your life! We cover :
- Being YOU!
- Your Gut Feeling
- Smile & Enjoy The Journey
Tell yourself - I am going to give it a go!
We can help you with this on the 5 Day Better You Program
Intense Fit Lower Body Workout! What are we doing in today's workout?!
Single Leg Squat to Side Ext L & R : Bring all your weight onto your left leg with those ankle weights on both legs and take your body into a squat. Push, squeeze and bring it all the way through, pushing down into your heel. Squat down and as you stand take your leg out to the side. squat down, push your arms out and come all the way down onto that supporting leg. Get that motion of movement with every single line. As you stand up hold your body steady, extend your leg all the way in front and then out to the side. This will feel intense, but keep it slow and controlled with every single rep and you will really feel the benefit and the Burn! Push your knee of the supporting leg out to the side and keep pushing your heel firmly into the ground. Inhale in through your nose and exhale out through your mouth.
Remember 45 seconds Exercise and 5 seconds Rest! You got this!
Squat to Squat Pulses : Using ankle weights take your body down into a pulse, squat position and push your knees out to the side. If you want you can add a squat jump into this exercise after 5 squats! Do 5 squats and a little jump, breathing through this all the way. Push down into the ground and squeeze. Take your legs wide apart to get a really good pulse action that can also help you with your breathing, balance and posture. You will feel more energy!
Single Leg Donkey Kick Pulses L & R : With your Ankle Weights strapped to your ankles bend your left leg down flat. Lean forward, drop your shoulders and pull your belly button in. Take your other leg back and do a slow pulse. Keep your other leg lifted with both hips facing towards the front of your mat. Squeeze your glutes in tight, pull your core in and drop your shoulders. Keep a nice straight line from your head, shoulders and all the way through to your hips. Then take it over to the other side. Hold a nice, strong bend with your leg as you extend your leg out to the back.
Inhale through your nose and exhale everything out. Step down gently and squeeze those glutes as you get to the top. Keep working through every exercise to really build up on your strength. Reach your heel higher up to the sky and flex that foot so that you can really feel the Burn in your Booty! Squeeze those glutes and get that feeling of intensity as you work through this exercise!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
If you want more and seriously want to achieve that slimmer look then get ready to tone up from head to toe with the Full Body Fat Burning Home Workout!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
