SMALL LEGS & THIGHS IN 7 DAY | 10 Min Legs workout burn Fat 🔥, lean Legs - Slim thighs at home
### Day 1: Warm-Up and Basic Exercises

**Warm-Up (2 minutes):**
- Jog in place or jump rope

**Workout (10 minutes):**
1. **Squats** - 2 minutes
- Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. **Lunges** - 2 minutes
- Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle, then switch legs.

3. **Glute Bridges** - 2 minutes
- Lie on your back with knees bent and feet flat on the floor, lift your hips towards the ceiling, then lower back down.

4. **Side Leg Raises** - 2 minutes
- Lie on one side, lift the top leg as high as possible, then lower it back down. Switch sides after 1 minute.

5. **Calf Raises** - 2 minutes
- Stand with feet hip-width apart, raise your heels to stand on your toes, then lower back down.

### Day 2: Cardio and Toning

**Warm-Up (2 minutes):**
- High knees or butt kicks

**Workout (10 minutes):**
1. **Jump Squats** - 2 minutes
- Perform a squat, then jump explosively as you reach the top.

2. **Walking Lunges** - 2 minutes
- Step forward into a lunge, then bring the back leg forward to step into the next lunge.

3. **Mountain Climbers** - 2 minutes
- In a plank position, alternate bringing knees to chest as if running in place.

4. **Inner Thigh Leg Raises** - 2 minutes
- Lie on your side, lift the bottom leg as high as possible, then lower it back down. Switch sides after 1 minute.

5. **Toe Taps** - 2 minutes
- Lie on your back with knees bent and feet off the floor, tap your toes on the ground one at a time.

### Day 3: Strength and Flexibility

**Warm-Up (2 minutes):**
- Arm circles and leg swings

**Workout (10 minutes):**
1. **Plié Squats** - 2 minutes
- Stand with feet wider than shoulder-width, toes pointing outwards, lower your body and then return to standing.

2. **Reverse Lunges** - 2 minutes
- Step backward into a lunge, then return to standing.

3. **Donkey Kicks** - 2 minutes
- On all fours, kick one leg up and back, then return to start. Switch legs after 1 minute.

4. **Fire Hydrants** - 2 minutes
- On all fours, lift one leg to the side, keeping the knee bent. Switch legs after 1 minute.

5. **Standing Side Kicks** - 2 minutes
- Stand on one leg, kick the other leg out to the side. Switch legs after 1 minute.

### Day 4: Active Recovery

**Warm-Up (2 minutes):**
- Gentle stretching

**Workout (10 minutes):**
1. **Yoga Poses (Warrior, Triangle, Chair)** - 10 minutes
- Hold each pose for 1-2 minutes, focusing on stretching and strengthening the legs.

### Day 5: Plyometric Training

**Warm-Up (2 minutes):**
- Jumping jacks or high knees

**Workout (10 minutes):**
1. **Burpees** - 2 minutes
- From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

2. **Jump Lunges** - 2 minutes
- Perform a lunge and then jump to switch legs in the air.

3. **Skaters** - 2 minutes
- Leap sideways from one foot to the other, as if skating.

4. **Box Jumps** - 2 minutes
- Jump onto a sturdy box or step, then step down.

5. **Jumping Squats** - 2 minutes
- Repeat jump squats for a powerful finish.

### Day 6: Strengthening and Conditioning

**Warm-Up (2 minutes):**
- Marching in place

**Workout (10 minutes):**
1. **Goblet Squats** - 2 minutes
- Hold a weight at your chest, perform squats.

2. **Curtsy Lunges** - 2 minutes
- Step one leg behind and across the other, then return to standing.

3. **Step-Ups** - 2 minutes
- Step onto a sturdy chair or step, then step down. Alternate legs.

4. **Leg Circles** - 2 minutes
- Lie on your back, lift one leg and make circles in the air. Switch legs after 1 minute.

5. **Wall Sits** - 2 minutes
- Sit against a wall with knees bent at 90 degrees, hold the position.

### Day 7: Flexibility and Core

**Warm-Up (2 minutes):**
- Gentle stretching

**Workout (10 minutes):**
1. **Leg Swings** - 2 minutes
- Swing one leg forward and back, then side to side. Switch legs after 1 minute.

2. **Single-Leg Deadlifts** - 2 minutes
- Stand on one leg, bend at the hip to lower your torso, then return to standing. Switch legs after 1 minute.

3. **Butterfly Stretch** - 2 minutes
- Sit with soles of feet together, gently press knees towards the ground.

4. **Hip Bridges** - 2 minutes
- Lie on your back, lift your hips, then lower back down.

5. **Standing Quad Stretch** - 2 minutes
- Stand on one leg, pull the other foot towards your buttock to stretch the quad. Switch legs after 1 minute.

### Cool Down

**Cool Down (2-3 minutes):**
- Stretch all major leg muscles: hamstrings, quads, calves, and inner thighs

Stay consistent with this routine, and you'll see improvements in the strength and appearance of your legs and thighs. Adjust the intensity as needed based on your fitness level.

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