10 Min Toned Thighs & Glutes is Day 25 in Heather Robertson‘s Daily 10 series, which is a series of 10 minute workouts that Heather uploaded every day in the month of November. This is an excellent and intense lower body finisher. The exercises in this workout are all ones that you can lift heavy on (except #6 which is body weight); however, the fact you only get 10 seconds of recovery between exercises translates into no real recovery if you are changing dumbbells like I did. If you use the same dumbbells for the entire workout then you will get a brief rest between exercises. But I like to use dumbbells appropriate to my strength level for the exercise. So I was swapping out dumbbells for every exercise. This made the workout very metabolic. As I said, due to its length and the fact it has no warm up or stretch, it is a perfect finisher for a lower body or total body workout. That is, unless the workout you just finished kicked your a$$. That was my situation this morning. Since I already knew I was doing an intense lower body workout that would leave me so fatigued that I probably could not give this workout 100%, I decided to start with this workout. So I did my warm up, this workout then I went straight into Caroline Girvan‘s Beastmode Leg Day. Coming to this fresh, I can say it did a great job working my legs well and elevating my heart rate. Excellent lower body finisher!
10 Min Toned Thighs & Glutes is 10:44 minutes; no warm up or stretch. Equipment: dumbbells and a fitness mat. Heather is using 25 pound dumbbells. The weights listed below are what I used. The exercises are all done interval style: 40 seconds of work followed by 10 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.
- Goblet squat (one 40# DB)
- Side lunges (alternating stationary side lunges holding one DB in both hands goblet style) (one 35# DB)
- Deadlift (35# DBs)
- Sumo squat (one 50# DB)
- Glute bridge (lay on mat, knees bent and feet on mat close to heels, DB(s) on hips, raise and lower hips) (one 40# DB)
- In & out squats (step out squats: one narrow squat + step out into a wider squat + one narrow squat + step out to wider squat on other side) (no DBs)
- Repeat #1-6