Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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12 TNS Lower Body

38 min
 · 
9 exercises
We're changing things up slightly this week by swapping in some new exercises. Things will begin getting a lot more intense in the next few weeks, so I hope you're ready!
Air Squats
4 sets
10 reps
30 sec rest
Hip Raises
4 sets
10 reps
30 sec rest
Alternating Curtsy Lunge
4 sets
8 reps
30 sec rest
Lying Leg Raises
4 sets
8 reps
30 sec rest
Crunches
4 sets
8 reps
30 sec rest
Flutter Kicks
4 sets
8 reps
30 sec rest
Butt Kicks
4 sets
10 reps
30 sec rest
Jumping Jacks
4 sets
20 reps
30 sec rest
High Knees
4 sets
12 reps
30 sec rest
12 TNS Lower Body
38 min
 · 
9 exercises
We're changing things up slightly this week by swapping in some new exercises. Things will begin getting a lot more intense in the next few weeks, so I hope you're ready!
Air Squats
4 sets
10 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Taking away the comfort of the chair! Get low!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Hip Raises
4 sets
10 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Hold each extended bridge for 1 second before lowering.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Alternating Curtsy Lunge
4 sets
8 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Go down at an angle 8 times per leg per set. This will burn!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Lying Leg Raises
4 sets
8 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Make sure your feet don't bounce off the ground!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Crunches
4 sets
8 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Make sure to exhale with every lift.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Flutter Kicks
4 sets
8 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Flutter each leg 8 times per set!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Butt Kicks
4 sets
10 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
We're adding reps now. Complete these nice and quickly!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Jumping Jacks
4 sets
20 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
That's 80 star jumps in total!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

High Knees
4 sets
12 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Knees to chest, nice and quickly, and then you're outta here!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Workout done!
Exercises done
of 9
Total time
Start
  • Mon, Sep 23
You can always reschedule the workouts in your calendar
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