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For womenBeginnerLegs

Thigh Tone Flow

Standing squats and lunges for thighs and glutes.

  • 9 min
  • 12 movements
  • Difficulty 1–2/5
WorksLegsCore

The workout, in order

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Side to Side Squat

    Difficulty 1/530 sec

  4. 90 Degree Squat

    Difficulty 2/530 sec

  5. Squat

    Difficulty 2/530 sec

  6. Squat with Leg Raise

    Difficulty 2/530 sec

  7. Lunge Pulses Left

    Difficulty 2/530 sec

  8. Lunge Pulses Right

    Difficulty 2/530 sec

  9. Butt Kicks

    Difficulty 2/530 sec

  10. Prone Bent-Knee Leg Lifts

    Difficulty 2/530 sec

  11. Prone Quad Left

    Difficulty 2/530 sec

  12. Prone Quad Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day