Legs & Glutes: No Squats, No Knee Pain | Lean with Jess EP.4

A legs and glutes class with Jess: 2 rounds of 10 moves. No squats, and every move is done on the mat, so it goes easy on the knees. The video runs just under 30 minutes, warm-up and cool-down included. Level: hard.

How the class works

• Warm-up: 4 minutes
• 2 rounds of 10 moves, 1 minute per move
• 1 minute of rest after round 1
• Round 2 uses the same moves, with a 2-second hold at the top of every rep
• Cool-down: about 4 minutes
• Equipment: a mat

Round 1 (starts 4:00)

• 4:00 Glute bridge
• 5:00 Single-leg bridge, right side
• 6:00 Single-leg bridge, left side
• 7:00 Donkey kick, right side
• 8:00 Donkey kick, left side
• 9:00 Fire hydrant, right side
• 10:00 Fire hydrant, left side
• 11:00 Side-lying leg raise, right side
• 12:00 Side-lying leg raise, left side
• 13:00 Frog pump

14:00 Rest, 1 minute

Round 2: same moves, 2-second hold (starts 15:00)

The same 10 moves in the same order. Hold for 2 seconds at the top of every rep.

25:00 Cool-down

Tips to get the most from it

• Do not skip the warm-up or the cool-down.
• Squeeze your glutes at the top of every rep. Control matters more than speed.
• For the moves on your knees, pad them with the mat or a folded towel.
• Thighs slim down when total body fat goes down. Pair this class with good eating.

Lean with Jess

This class is EP.4 of the Lean with Jess series. New videos come out every Tuesday and Saturday at 8 PM on the Be Fit With Jess YouTube channel.

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Jess builds meal and workout plans around your body, your time and your goals. No cooking, no equipment and no gym needed. Add LINE @befitwith_jess to start online training with Jess.