7 MINUTE WORKOUT SLIM YOUR LEGS HOME WORKOUT - LOSE INCHES - REDUCE LEG FAT LUCY WYNDHAM READ

today's workout i've got for you is a seven minute workout and in seven days i'm gonna do a challenge with you and i'm gonna get you to slim your legs in just seven minutes seven exercises seven days now what you do need today is a chair so if you've got a chair still or even do this by a sofa then we're also going to use something like a broom or a mop if you haven't got that you can still mimic the move now if you haven't done a warm-up hit the pause button now march on

the spot for 30 seconds and we'll get straight into today's workout and also just to let you know who your trainer is i'm qualified with over 25 years experience i've helped literally hundreds of thousands of people transform their bodies and minds and this workout is going to get you incredible results okay so you can see the first move we've got 10 seconds before we start so you can just watch what we're doing you want to be standing in front of your chair or you could do this on a sofa so you're just going to toe

tap one foot up we're gonna just alternate and also we're just gonna open the arm so there's our timer you've got 60 seconds from now so this is exercise one out of seven moves now what is important keep your tummy tight so we're actually doing lots of things here we're going to be slimming your legs but we're also at the same time we're going to also increase your fitness because to be honest that's what i'm really interested in i want to make you look amazing but also i really want to get you healthy and fit

we're also turning through your abs and by doing this arm exercise just means we're shaping through your shoulders and your arms at the same time so you are over halfway just keep going that's good if at any point it feels too challenging with your arms you can just place your hands on your hips but just make sure you keep going with that leg movement that's good so it's just a toe tap lifting it up tap that up that's good and i'm gonna get ready to count you down for the last ten seconds doing really well

and let's go ten that's good eight six on there perfect well done and let's go for it now last three seconds take it two and one all right so you've got a 10 second preview of the next move now this time you want to grab hold of your broom if you haven't got one just potentially have one and we're just going to step out to one side then come back up to the center and what we're going to be doing we'll do 30 seconds leading to one side then 30 to the opposite so reach it

over come back up to the center so where you're primarily working now is you're working through your adductor which is known as your inner thigh you'll really feel that on the leg that you're stretching out the long leg the foot that is by the broom that's where you're going to feel it on that leg and we're also then working through the thigh on the leg that you're pushing off from you're also slightly working through the booty that's good and by having the broom just encourages us to take it a little bit further in your range

of motion all right just change for me now and let's just take that over 30 seconds now to the opposite leg that's good just stretch it over and then back hold on okay keeping that going nice control so you push off from that heel on that extended leg that you're stepping out with step it out come back up to the center that's good keeping that going well done and we've got last 10 seconds of this move today that's it keeping that focused and let's go for it last five take it four and three two and

one all right so your next move this time we're not using the broom and you are gonna kick in front then out to the side again we'll do 30 seconds each leg now if you want two for balance you can have one hand on a chair or by the side of the wall so let's get ready when that timer comes up we're going to go straight into it so let's kick in front to the side kick in front now what's clever with this move you are working actually both legs you're working your standing leg those

muscles through your legs are having to work to hold you in place and you're also working through the muscle groups of the leg that you're kicking and extending out to the side and we're working in two planes of direction which is so important here a lot of traditional workouts i see just do things like burpees and lunges which just train the muscles at the front of your body and at the back of your body whereas what we want to be doing let's just change legs by the way and get ready now to kick that leg

in front and then to the side what we want to be doing is toning the muscles also that are on the side of the body that's how you really sculpt that's how you slim down that's how this workout is going to get you thin and slim legs without bulking them up all right you're doing really well and let's just go for it you've got last 10 seconds kick that in front out to the side that's good keeping that going and let's take you down last four let's go three take it two and one all right

so next move coming up this time move forward we're going to be using your chair we're going to do a deep plea a squat so standing behind your chest you just got something for balance and all we're going to do now stand really as wide as you can the wider apart your feet are the harder it works toes pointing forwards now if you want to work harder you can take your heels up with this by taking your heels up means we are activating your inner thigh muscle your adductor a lot harder if you find that

too much or what you can do look at the time you can do 10 seconds heels up 10 seconds heels down what is important for me is really go as low as you can keep it slow and controlled that's good and you can just see here on the left underneath the timer when your legs feeling a bit tired just have a little look at this for motivation these are results from my workouts because today we're focusing on really slimming down your legs but because we're using exercise at work lots of muscle groups we're also increasing

your calorie burn because the more toned your body is naturally the higher your metabolism is so over a period of time if you keep doing these workouts this is where you get just insane results all right you're doing really well and let's just count you down we've got last five let's go four take it three go two and then one all right so move number five this time we are just going to do a basic kick the leg in front and then a punch out with the arm on this one so you're alternating the leg

and just bring the knee up and then you're just kicking out so just work to your fullest range you might find you can't lift that leg up too high to start with but over a period of doing this for seven days you watch how much better your flexibility and your range of motion is that's good let's just keep it going so punch forward with the arms what you can also focus on doing with this one is keep those tummy muscles straight keep your back straight that's good and kick that leg in front so primarily the

muscle major muscle that we're working through this one is your quadricep running down the front of the thighs and again we're not using any weights we're just using body weight and by using body weight is how you can get that tone without bulking up you know there's nothing wrong with people using weights but if you're doing squats with weights anything like that it's adding more resistance so then you're focusing more on strength that's where you can shorten the muscles and bulk them up by doing it like this we're actually lengthening them so you get that

long slender shape all right doing really well let's go for those last 10 seconds for me kicking that in front and also the benefit here we've also worked through your arms at the same time and let's go two and one amazing all right so we are now on move six so with this one you're gonna start in the front and then you step out to the side push the hands in front and step from one side to the other so we're traveling across and we're doing that for a duration again of 60 seconds we're nearly

finished with today's workout so let's keep focus and with this one the deeper you take that move the harder you are working so the idea is with this challenge you've done this today you've completed the seven minutes then come back tomorrow do exactly the same and repeat it for seven days and non-stop obviously tomorrow you can turn the volume down so you can have on your favorite piece of music you don't need to watch the intro you can just go straight into the workout all right that's good and reaching that across so we're over halfway

on this one let's just keep going and for your final move and the one that's coming up next i offer two variations because i know a lot of people don't like actually coming down onto the floor so i'm gonna show an option where you do the exercise standing up okay that's good and let's go last 10 seconds for me from now keep that going keep thinking of those results think why we're here we're getting your legs in super shape we're also getting you healthy and fit which i love at the same time two and one

all right so move a seven from our seven minute workout here's your option you can lie on the floor face up and you're just having both legs extended directly above your hips you just open the legs and then close if you don't like coming onto the floor be in a standing position as if you're going to do a star jump but you're not doing the jump all right so we're doing this for 60 seconds so choose your move on there if you're on the ground what i want you to do is just take the legs

out as far as they can then slowly draw them back up so that muscle groups you are working with this one you are toning your inner thigh and your outer thigh we're working the muscles the official name for them is your abductor and adductor an abductor is often where people refer to as the um like saddle bags and also if you're a typical pear shape and you struggle with this area i do have my four-week pear-shaped workout plan which i will just leave here now and i'll leave descriptions for that i'll leave the link for

that in the description down below all right you're doing really well we have now got those last 15 seconds coming up if you're doing the standing up let's just keep going opposite hand foot keep that going doing really well and we've got last 10 seconds that's good and let's get ready to count you down for the last five from now five let's take it four go three two and one amazing well done so that is your seven minute workout done now what i'm going to do is some stretching i'm also going to go through some

advice with you now on how we can really get maximum results so if you need to hit the pause button to grab some water if not we'll get straight into doing some stretches and if you just follow the stretches and i'm just going to explain to you how this challenge works so just follow along what i'm doing in this video now what you can see here i've created a seven day schedule and the idea is at the end of this video i've got a blank sheet of it so you can take a screen grab you

then you could print that off then you can stick it on your wall somewhere and you can tick off every day when you've done it i also suggest if you are perhaps wanting to also reduce excess fat around your legs then you could include doing a walking workout four times a week now this could simply be you head outdoors walk eight minutes as far as you can turn around come back cause i suggest you do like a 16 minute walk or if you want a bit more coaching then i do have my walk slim audio

it's an inch loss workout and i coach you through headphones so you download it and i'm like your um walking coach with you and what is important more than anything here's my kind of teacher's face it is about consistency get that pen tick it off make sure you do it because the whole thing about healthy living is consistency and the other thing we need to focus on is obviously having a healthy diet and remember eating really lovely healthy foods is delicious to be honest you wouldn't want to go back to processed rubbish um and i

have so many delicious easy super easy i mean they you hardly have to cook them they're such easy recipes in my healthy eating book so um really well done with today's challenge so remember you do this so you don't come back tomorrow to do a different video you come back tomorrow to my youtube channel to do exactly the same video all right so you're going to do this for seven days you will feel fitter you will feel stronger you will definitely get results all right now if you want to what i would suggest is you

can now press pause and you could take a screen grab of that if you want to then you can tick it off then it's kind of like you're being held accountable for it and the other thing that you can do if you want to measure results so you choose a leg either your left or right place a tape measure make sure you're always going to do it at the same spot so if perhaps you've got a mole on your leg or think you do it like a quarter of way down front of your thigh and

make a note at the beginning and then at the end of the seven days and as i said if you like today's video also please share it on facebook i'm a qualified trainer i know what works and you know the thing is once you fall in love with fitness that's how we stay healthy and fit forever all right so that is it in a nutshell and i'm also gonna leave you um at the end of this video a link here to my seven day lose between one to two inches off your abs because this video

in less than 30 days had over one million downloads and got some amazing results so this is the thumbnail for it so if you want to do that you could do the seven day one thigh one and then you could go and do the seven minute ab one and remember these challenges when you wanna lose a bit of extra weight you can always come back and do them and as i said on my website i have a whole host so whatever your goal is then i've got something there literally for everyone so if you like

today's video please give it a thumbs up if you're not already definitely subscribe to my channel and then i will see you back here tomorrow for the next day of this challenge you