• Tone up • Firm up

• Burn fat

Please note: when downloaded, this slideshow will automatically change to the next slide, and make a click sound, at the time it’srecommended you move on to the next exercise. Alternatively, if you’re ready to move on, just click your mouse.

The 6-minute warm-up and 5-minute cool-down are additional to the 10-minute cardio workout.

Use this 10-minute legs, bums & tums home workout to:

Before you begin…

…warm up with this 6-minute warm-up routine.

OK, have you done your warm-up?

Ready?

LET’S GO!

Before you begin…

Squats2 sets of 15 to 24 repetitions (reps)

• Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.

• Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor.

• Keep your back straight and don’t let your knees extend over your toes.

10-minute cardio – exercise 1 of 4

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10-minute LBT home workout – exercise 1 of 7

Lunges1 set of 15-24 reps with each leg

10-minute cardio – exercise 2 of 4

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• Stand in a split stance with your right leg forward and left leg back.

• Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles.

• Keeping the weight in your heels, push back up to starting position.

• Keep your back straight and don’t let your knees extend over your toes.

10-minute LBT home workout – exercise 2 of 7

Calf raises2 sets of 15 reps

10-minute cardio – exercise 3 of 4

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• Stand straight but avoid locking your legs.

• Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down.

• Place hands on a wall or chair for stability.

• For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

10-minute LBT home workout – exercise 3 of 7

Bridges2 sets of 15-20 reps

10-minute cardio – exercise 4 of 4

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• Lie on your back with your knees bent and heels close to your bottom.

• Your feet should be shoulder-width apart and flat on the floor.

• Raise your hips up to create a straight line from knees to shoulders.

• As you come up, tighten your abdominal and buttock muscles.

• Don’t let your knees point outwards.

10-minute LBT home workout – exercise 4 of 7

Stomach crunches2 sets of 15-24 reps

• Lie down on your back, with knees bent and your hands behind your ears.

• Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower back down.

• Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

10-minute cardio – exercise 1 of 4

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10-minute LBT home workout – exercise 5 of 7

Obliques1 set of 12-24 reps on each side

• Lie down on your back with your knees bent and together, with feet off the floor.

• Place your right hand behind your right ear and extend the left arm out.

• Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and then lower back down.

10-minute cardio – exercise 1 of 4

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10-minute LBT home workout – exercise 6 of 7

Back raises2 sets of 15-24 reps

10-minute cardio – exercise 2 of 4

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• Lie down on your chest and place your hands by your temples, or extended out in front for more of a challenge.

• Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and then slowly lower down.

• Keep a long neck and look down as you perform the exercise.

10-minute LBT home workout – exercise 7 of 7

Well done, you’ve done it!

Now cool down with a 5-minute stretch and cool-down routine.

And one last thing…

Go to www.nhs.uk/fitness to find out more fun ways to get your recommended 150 minutes of

exercise each week

Why not try another 10-minute home workout this week?

• 10-minute cardio home workout

• 10-minute toning home workout

Why not try another 10-minute home workout this week?