3-Move Circuit From BBG's Kayla Itsines For Tight and Toned Legs

3-Move Circuit From BBG's Kayla Itsines For Tight and Toned Legs

We're big fans of Aussie trainer and founder of the Sweat With Kayla app Kayla Itsines, and we're delighted to share this killer leg workout she created for POPSUGAR. See the exercises in the video, then read below for additional instruction and tips from Kayla.

Instructions For Leg-Toning Circuit Workout

Start a timer for seven minutes and aim to complete the exercises in the below circuit as many times as you can before your timer goes off. While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.

In and Out Jump Squat

Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. This is called sumo squat position. Propel your body upward into the air. Reposition your legs to land in close squat position, with your feet a fist-width apart. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Propel your body upward into the air and reposition your legs to land in sumo squat position. Continue alternating between sumo squat position and close squat position for the specified number of repetitions.

Tip: Ensure that your knees remain in line with your toes for both of these movements.

Alternating Front Lunge

With your hands on your hips, plant both feet on the floor slightly further than shoulder-width apart. This is your starting position. Take a big step forward with your right foot. As you plant your foot on the floor, bend both knees at approximately 90 degrees. This is called a lunge position. Transfer your weight onto your left foot and take a large step back with your right foot to return to starting position. Repeat, stepping forward with your left foot. Continue alternating between right and left lunges for the specified number of repetitions.

Tip: Ensure that your front knee is not more forward than your toe and that your weight is evenly distributed between both legs.

X Hop

Plant both feet on the floor slightly further than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position. Propel your body upward into the air. Extend and reposition both of your legs to land in a lunge position with your left leg forward and right leg back. Ensure that your weight is distributed equally between both legs. Immediately propel your body upward into the air again. Extend and reposition both of your legs to land back into squat position. Immediately propel your body upward into the air again. Extend and reposition both of your legs to land in a lunge position with your right leg forward and left leg back. Continue alternating between lunge and squat movements for the specified number of repetitions. Each movement of the feet is equivalent to one repetition. Breakdown: The sequence will be: squat, lunge left leg forward, squat, lunge right leg forward.

Tip: Land with "soft" knees each time that you land to prevent injury.

Original article and pictures take media1.popsugar-assets.com site