60-minutes to tone your lower body

Getting strong and sculpted this summer doesn’t have to be difficult. Add this to your pre-summer workout routine and wait for the results!

Set up for the exercise by setting the barbell to just below shoulder height and loading the weight
Stand under the bar with your feet at about shoulder-width apart and position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck
Gripping the bar with both hands, slowly bend at the knees and straighten your back in preparation to take the weight off the rack
Take a few steps back and stabilize yourself in the starting position
Step forward with your left leg while maintaining your balance and squat down through your hips
Keep your torso straight and head up - don't allow your knee to track out over your toes
Push yourself back to the starting position by using your heel to drive you
Repeat on opposite leg for one rep

Reach down for the kettlebell just like a double-handed swing with one hand off to the side
Take a deep breath in, crush the handle in your hand, throw it back, and as the bell starts traveling towards your bum, rotate the handle internally
Initiate the hips to drive forward while focusing on leading the bell in front of you while rotating the bell back externally just like in the starting position
As the bell swings up towards you, exhale hard to engage your core to lockout efficiently
In the standing position squeeze your glutes hard to lock out the pelvis and lock out your quadricep muscles by pulling your kneecaps to the ceiling while keeping a tight grip on the kettlebell handle
After lockout position let the bell float down by actively pushing it behind you for one rep

Get into all fours, with a straight spine, and contract your core muscles
Extend your right leg back and up until your thigh is parallel with the ground
The sole of your right foot should be facing the ceiling
Contract your glute at the top of the move and hold for a beat
Return to your starting position without touching your knee to the ground for one rep

Raise your heels slowly, keeping your knees extended (but not locked)
Pause for one second when you're standing as much on the tips of your toes as you can
Lower your heels back to the ground, returning to the starting position for one rep

Brace your abdominal muscles and push the platform away with your heels and forefoot
Your heels should remain flat on the footplate
While exhaling, extend your legs and keep your head and back flat against the seat pad
Extend with slow control and pause at the top of the movement without locking out your knees
While inhaling, return the footplate to the starting position by gradually bending the knees for one rep

Start by setting up the lying leg curl machine with the amount of weight that you would like to perform for this exercise
Lay with your face down on the machine and the padding just above your ankles
Squeeze your hamstrings and curl the weight up with both legs, until you feel a stretch then hold for a count
Return to the starting position for one rep