10 Min Intense Lean Legs Workout is a great little lower body finisher workout from Andreea/BurpeeGirl. You don’t actually have to use it as a finisher but that is how I used it. Since I like to workout for an hour in the mornings, I added it onto the end of the 40 minute lower body workout I had just finished to round out my morning workout. Since you are only getting 10 seconds of rest between each exercise, it can get very metabolic, though the level and intensity depends on the weights you use. Andreea is using a pretty light dumbbell but I had a whole array of dumbbells from the workout I had just completed ready to go, so I used them. I was working hard and stayed in my cardio and peak heart rate zones the majority of the workout (Zones 4 & 5). I was also already well warmed up from just completing an intense workout. This workout is definitely a winner for whatever purpose you use it for. And she ends it with a nice lower body stretch.
This is an interval based workout. Each exercise is done for 30 seconds of work followed by 10 seconds of rest. There is a timer in the right hand corner of the screen counting down the intervals and recoveries. During the recovery Andreea previews the next exercise.
10 Min Intense Lean Legs Workout is 15:27 minutes; no warm up and 3:20 minute cool down/stretch. Equipment: one dumbbell. Andreea is using one 4kg/8.8 pound dumbbell. The weights listed below are what I used.
- Straight leg deadlift holding one DB in both hands (one 50# DB)
- Goblet squat (one 40# DB)
- Dumbbell swing (like a kettlebell swing but with a DB) (one 25# DB)
- Pick up squat (stand with legs wider than hip width with one DB on ground between legs. squat and pick up DB with one hand, rise completely out of squat, squat again and place DB back on the floor, do one pulse squat as you reach down with other hand and pick up the DB again, rising completely out of squat) (one 30# DB)
- Alternating stationary side lunges (holding one DB in both hands at chest level) (one 30# DB)
- Alternate one goblet squat with one straight leg deadlift (when doing the deadlift you are holding DB in both hands by bell) (one 30# DB)
- Step back reverse lunge (hold one DB in same side hand as leg that is stepping back) (one 20# DB)
- Repeat #7 on other leg
- 30 second rest
- Repeat #1-9
For more info on BurpeeGirl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
