21-day Inner + Outer Thighs & Calves Burn (No Jumping) | Lower Body Transform Program

[Music] Hayami you guys absolutely smash our last to workout challenges the 13-day at the belly one and four with full body transform program so today we are going to start a brand new challenge one that many of you have asked we are going to work on our legs with 21 day program and today the fairly first workout is a 15 minute inner and outer thigh plus calf workout with the most effective exercises and no jumping required the burn I promise you is going to be on fire you're going to feel it 100% because I'm not here to waste your time you can find a download link of the whole 21-day lick program in the description box below and I'll also list out all the video links for each day you can share your progress on instagram and hashtag emmy transform and tech me any wall so that we can motivate and celebrate each other and if you're ready for the fire let's go before we begin share this workout with three friends and family so that they can join this 21-day challenge together 13 exercises 45 seconds each with 15 seconds rest in between first exercise is lick split cross [Music] let's up to the sky and get your thighs to split your legs apart and then bring them together crossing one another connect your mind to body really focus on using your thighs for each [Music] [Music] second exercise is donkey lick left with pulse for the right leg [Music] [Applause] [Music] get into all fours extend right lick to the side work your side to lift it as high as you can without moving your back repeat for 22 seconds and we'll start pulsing [Music] three two one switch past your link up and down without dropping it to the floor by focusing all the burn in your thigh [Music] third is the same movement for a left leg [Music] exercise tighten your thigh and feel the burn for each rep celebrate yourself here for clicking start for choosing to put in the work for yourself this is already a first win [Music] three two one switch [Music] [Applause] [Music] fourth let's stand up for wall set and lift cure the only reason is your the only reason exercise lean your torso against the wall and slide down and tow your legs are in 90 degree angle hands in front off your chest tighten your core left one leg up at the time [Music] you want the thigh burn is the reason why we're here so embrace the discomfort and keep pushing [Music] fifth is side-to-side lunch [Music] feet wide apart toes pointing out then one leg and extend the other straight as you sit your hip down and back until thigh is parallel to the floor alternate between sides [Music] keep your chest up stay low learn to enjoy the burn feel good about your achievement [Music] sixth is standing in north I house for the right like the resting your head in my arms you see stand on one leg lift the other towards the opposite side and pulse it up and down here by engaging your inner thigh small movement to target the stubborn inner thigh area [Music] face on there [Music] [Music] vii is the same for the left leg laughing all the spin around spin around your hand reaches mine like a candy exercise core tight to maintain your balance get off all your sorrow [Music] place on there [Music] [Music] viii is split lunch you gotta pay that when I see me rocking if I can stop take a big step and lunch down until it both lakes are a 90-degree angle chest up eyes looking to the front repeat on the side for 22 seconds and switch side three two one switch halfway through every rap better and stronger [Music] nice as curtsy lunge passes for more inner thigh burn step 1 lick back and towards the opposite side so that your thighs cross lunch down by bending both knees until they're in 90 degree angle pulse up and down here as you engage and tighten your inner thighs switch side after 22 seconds three two one switch [Music] 10th a sumo squat pose and hold let's push it through [Music] let's wide apart in sumo squat stance sit your hip down and back until size are parallel to the floor arms and chest up pulse up and down for 22 seconds and then just hold it here [Music] three two one switch the burn in the thighs is so intense but you keep going you're not giving up and you're one step closer to victory [Music] you are a superstar only 1/3 of the workout laughs 11th is half raised and lick lifts I just wanna make you see you we do about left your heels off the floor and flex your calves heels back on floor left one lick to the side as high as possible by working your thigh alternate sides cure the only reason is your reason [Applause] [Music] 12s in north I left with rotation [Music] exercise lie on your right side left leg crossed over right leg and plant it on the floor lift right leg up and down by working your inner thigh left for 22 seconds and switch to rotation take this Oh three two one switch rotate your right leg as much as you can feel the burn in your thigh [Music] 13th is out willingness to extend stay on the same side [Music] right lick bent on the floor left leg straight and lift it up and down by using your thigh for 22 seconds and switch to extension three two one switch bend your top leg towards the ground and work your thigh and good to extend it to up and back [Music] 14th is inner thigh lift with rotation for left leg [Music] exercise we're so close to the end you have done all the 13 minutes of exercises by yourself already it's all you only less than two minutes left let's push it till the end [Music] three two one switch [Music] [Music] fifteen is outer necklace to extend for the right leg exercise lasts 45 seconds you're absolutely killing it make the most out of the last bird three two one switch [Music] yes and we did it first workout after 21 day lick program you are alleged stay consistent put in the web and have fun and you'll get to your goals before you know it share this with three friends and family to get them join you in this challenge you can also post your progress and techne anyone let's celebrate your work and results see you again very soon – 21-DAY INNER + OUTER THIGHS & CALVES BURN (No Jumping) | Lower Body Transform Program