DAY 18 // THE DAILY10: 10 Min Leg Day Workout

10 Min Leg Day Workout is Day 18 in Heather Robertson‘s Daily 10 Series, which is a series of 10 minute workouts that Heather is uploading every day in the month of November. This workout is an excellent finisher for any lower body workout. Or even a total body workout where you want to get in some extra lower body work. The exercises are done at a slow enough pace that you are able to lift heavy dumbbells and get the most out of this short workout. I initially planned to use this workout as a finisher for the lower body workout I did this morning (Caroline Girvan‘s Awakened Glutes & Hamstrings) but after previewing my review of that workout, I realized my lower body would be fried after finishing Caroline’s workout and I would not be able to give this finisher my all. So in this instance, I started with this workout. Since there is no warm up (not for this workout or Caroline’s), I did Heather’s Leg Day Warm Up, then this workout. It actually worked my lower body nicely in just 10 minutes and thoroughly warmed me up for my actual leg day workout. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

10 Min Leg Day Workout is 10:41 minutes; no warm up or stretch. Equipment: fitness mat and dumbbells. Heather is using 25 pound dumbbells. The weights listed below are what I used.

  1. Stationary lunge (holding one DB in same side hand as front leg) (one 25# DB)
  2. Knee drive (holding one DB in both hands goblet style, reverse lunge and at top of lunge raise knee) (one 25# DB)
  3. Repeat #1 & 2 on other side of body
  4. 1.5 goblet squat (lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (one 40# DB)
  5. Sumo squat (one 50# DB)
  6. Stiff leg deadlift (35# DBs)
  7. Side lunge (alternating stationary side lunges holding one DB in both hands goblet style) (one 30# DB)
  8. Glute bridge (lay on mat with knees bent and feet on mat close to glutes, one heavy DB on hips, raise and lower hips) (one 40# DB)
  9. Glute bridge pulses (same position as #8, but keep hips raised at top of bridge and pulse hips upward) (one 40# DB)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

5 thoughts on “DAY 18 // THE DAILY10: 10 Min Leg Day Workout

  1. Happy Thanksgiving to you and your family!!

    Today I did an hour-long HiiT from nobadaddiction. I like them for cardio workouts because they are interesting and active but don’t kill me. They do a good job of interspersing high intensity with lower intensity to keep the heart rate up but not burn me out. They also like to weave in ab work so it’s often a two-for.

    I ended with a ham and back stretch from sarabeth (https://youtu.be/aFwrDtwPeGI).

    Question for you: I know you use a Fitbit. I have a polar chest strap that links with an app on my phone. I started using chest straps several years ago when they had more accurate heart rate tracking vs. wristwatch type monitors. Is your Fitbit a wristwatch type with no chest strap? If so, what do you like most/least about it? I want to get away from chest straps because they wear out and can get itchy or slip during workouts, but only if watch-type models have become better.

    Liked by 1 person

    1. Happy Thanksgiving to you and your family as well! I have not used a chest strap heart rate monitor in more than a decade. My Fitbit is a wrist watch. I love my FitBit (in fact, I know my husband has upgraded me to one of the newer models for Christmas). As far as accuracy… I haven’t used anything except a FitBit for more than a decade so I actually have no idea how accurate it is. But, I am not using it for scientific accuracy. Because I have used it for so long it is an accurate barometer for me. It’s history has (again) more than a decade of my sleeping, my workouts, my weight, heart rate, calories burned and steps taken stored away in it. So I am easily able to gauge my workouts in relation to myself. And in that aspect I do think it is very accurate. I am not sure that makes sense? But I guess it comes down to what you are looking for. I am a die hard FitBit user but only because of my long history with FitBit–not because I think it’s the best. I am familiar with how it measures my activity, so for my purposes, it is accurate.

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      1. I get what you’re saying. I have the same relationship with my polar. I look at total calories burned and it’s over 550,000! 🤯 But I’m kind of looking at this like I did in breaking from exclusive Cathe. There’s a big wide world out there and it might be time for a change. Did you let it slip to hubs about the new model you wanted? Which one is it so I can research some more?

        (I think it’s funny that we know what we are getting for gifts … hahaha!)

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      2. Oh, haha–no, I just told him exactly what I wanted. We prefer to get each other exactly what we want. It makes our lives easier. He got me the FitBit Charge 4 Special Edition. I didn’t get the Charge 5 because I don’t like the bands. I’ve had so many FitBits that I know what bands I like and which I don’t. The Special Edition is the only recent FitBit that has an acceptable band (for me) AND is the size I want AND includes the features I want. They actually have a lot to choose from but I am picky.

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      3. Double haha! I’ve gotten to the point where I’ll go on Amazon (or whatever) and put stuff in the “save for later” cart … this year I’m getting a rebounder (😁), a stand for my new bow flex adjustable weights (which I 💕 BTW) and a charcuterie board. Hubs is harder to shop for because he’s not as decisive as I am. So he’s getting some clothes and stuff for working in the garage like a magnetic wrist thing and a hat with a light in it and some other things. Well, I do know he’d like a Ferrari but even if we had the $$ to buy one there’s no freaking way I’d get one for him because he is very picky. 🙄😉 But I love him and he’s definitely a keeper!

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