Name: Playbook - Brad and Jess Gouthro - Slimmer Thighs Workout
Uploaded: 2022-12-26T14:16:11.921Z
Duration: 35 min
Description: Slimmer Thighs Workout

Stretching Strengthening & Cardio movements to slim tighten & tone thighs

Side to Side Samurai’s & Single Leg Toe Touches

- start with feet very wide apart
- bend one knee while keeping the other straight 
- glide to the other side without standing up between

Alternating Side to Side Samurai Lunges

Alternating Single Leg Toe Touch

Warm Up

Circuit of 5 exercises to be repeated 3 times. 

Focus on tension in the right places & speed on the last exercise (cardio move)

- place your feet on a Swiss ball 
- lift your hips off the ground 
- bend your knees to curl it towards you
- with knees bent open wide then bring knees back together before rolling out again

Swiss Ball Hamstring Curl with Butterfly Abduction

- use a 6 inch platform (or any available elevated surface) to put one heel on
- squat down with the standing leg & feel a stretch in the elevated leg
- 10 reps PER SIDE

Heel Elevated Single Leg Samurai Squat

The med ball & platform are optional 
- stand with legs straight
- hinge at the hips to bend forward & feel a stretch in your hamstrings 
- Contract your glutes & hamstrings to come back up to standing 
- the med ball helps with inner thigh activation, so if you don’t have it just think about squeezing your knees towards each other, or substitute with a pillow or other object

Weighted Forward Bend with Medicine ball Squeeze

- place a plate on a floor with smooth surface, turf or carpet works best
- stand over it
- step to the side & drag the plate with the insole of your foot
- step the other direction & drag the other direction 
- alternate sides

Alternating Plate slide Adduction

- squat down
- pop up & touch your feet together 
- pretend the floor is hot in the middle so hit it quick & jump back side to squat again 
- continue reps with quick pops

Hot Potato Pop Squats

Slimmer Thighs Circuit

2 amazing thigh stretches to lengthen the muscles just worked

- Kneel on the floor
- separate your knees as wide as possible to stretch the inner thighs
- lower down onto your elbows

Frog Stretch

-Extend one leg & kneel with the other
- sit back on your heel of the bent leg
- reach towards the foot of the extended leg
- half the time PER SIDE

L stretch

Cool Down

Slimmer Thighs Workout

Apr. 11: Force - Gym

Apr. 11: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Mar. 22: Pull It - Home

Slimmer Thighs Workout

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