Standing leg lifts targeting glutes and outer thighs, alternating forward and back with detailed form cues on core engagement and hip stability. The instructor uses countdowns and tempo changes to build intensity, ending with a shake-out before moving to standing core work.
Alright guys, we are heading into our fourth interval. You guys have been doing great. We are now gonna head into working on our glutes and our outer thighs. So we're gonna start with our feet and our knees together. You're gonna bend your knees, hands are clasped out in front, and we're gonna extend our right leg out first with our toe pointed. And you're just gonna lift it up and down. So lifting that leg— good job. The knee on your standing leg is slightly bent, and you're really engaging your core for stability. Good. You should be feeling this all through the back of the leg and the gluteus maximus, as well as the outer thigh. Good job. Lift and lower. Up and down. Good. If you feel like you're gonna lose your balance, just engage that core further. That'll give you the stability that you need. Good job. Lift it up and down. Good. Point that foot towards the front of the room. Shoelaces should be pointing towards the front. Couple more like this. Here's 4, 3, 2. Now double time. You're gonna lift it up every time. Good. Keep squeezing that core. The leg doesn't have to come up quite as high on this one. Good. You're gonna feel this. So again, embrace that burn, embrace that fatigue. Keep your breath flowing. 8 more like this. Here's 8. 7, 6, 5. Good job. Last 4, 3, 2, and 1. Shake it out. Good job, everybody. You're doing great. We're gonna now bring our left leg out. So knees and feet together once again. Hands out in front. Point that toe on that left foot. Good. In 4, 3, 2, and 1. Here we go. Lift it up and down. Good. Left leg rises. Good. Now the right leg is slightly bent. You're still squeezing squeezing that core. Good job. Lift and lower. You guys are doing awesome. Keep up the good work. Keep working hard. Give me everything you've got. Lift and lower. Good. Couple more. Get that leg up just as high as you feel comfortable. That's gonna be different for everybody, so find whatever is most comfortable for you. Good job. Lift and lower. Good. 4 more like this. 4, 3. Nice job. We're gonna Cut this movement in half, double time, here we go. Lift, lift, keep squeezing that core. Standing leg is bent. Good, I know it's burning, you can do this though. Good job, keep it up. Nice. Good. 8 more like this. Here's 8, 7, 6, 5, 4, 3, 2, and 1. Shake it out. All right, we're gonna now hone in on the back of the leg. So I want you to have your feet together to start. Bring that right leg behind you. Toe is pointed, standing knee is bent, arms are out to the side. Good job. And now we're just gonna lift and lower to the back. Lift it up and down. Keep squeezing that core for balance. And just make sure that your hips are both facing square to the front. Lift and lower. Very nice. The leg doesn't have to come up too high. Just find your comfort zone and lift as high as you can. Good job, guys. Lift it up. 8. Good job. 7, 6, and 5. 5. Give me 4 more like this. Good job. 3 more. 2. And 1. Let's switch legs right away. Bring that left leg behind you. Get positioned and lift and lower. Take it up and down. Again, watch those hips. Keep them square to the front. Good. Keep squeezing that core. Balancing with your arms out from side to side. Lift and lower. Good. 8 more on this side. Here's 8. Good. 7. Keep breathing. 6. Good. Feel that fatigue, embrace it. 3 more. Good job. Last 2. And 1. Nice job, everyone. Arms down, shake it out. Alright, we are heading into our last standing interval, our 5th interval. We'll be doing some standing core work, so we'll see you soon.
