Welcome to day 2 of week 4 in our “Reshape Your Body” program. Today we will be focusing on cardio and lower body exercises to help burn fat and tone your legs and glutes. Make sure to warm up properly before starting the workout.

Cardio

For the cardio portion of your workout, try doing 30 minutes of moderate intensity exercise. This could be anything from running or cycling to jumping jacks or high knees. The goal is to get your heart rate up and keep it elevated for the full 30 minutes.

Here are a few examples of cardio exercises you can do:.

Running

If you choose to run, start off at a moderate pace and gradually increase your speed. You can also incorporate hills or sprints into your workout to add intensity. Don’t forget to stretch before and after your run to prevent injury.

Cycling

If you prefer cycling, either use a stationary bike or hit the outdoors. Again, start off at a moderate pace and gradually increase your resistance as you go. You can also try interval training by alternating between high and low resistance levels.

Jumping Jacks

Jumping jacks are a great way to get your heart rate up without any equipment. Start by standing with your feet together and arms at your sides. Jump your feet out to the sides and raise your arms above your head.

Jump back to the starting position and repeat.

High Knees

High knees are another exercise that require no equipment. Stand with your feet hip-width apart and raise your knee up to waist level. Lower your leg back down and repeat with the other leg.

Keep alternating legs as quickly as you can while maintaining good form.

Lower Body

After completing your cardio, it’s time to move on to lower body exercises. These exercises will help tone your legs and glutes and burn even more fat. Here are some exercises you can do:.

Squats

Squats are a classic lower body exercise that target your quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and squat down as if you were sitting back in a chair. Make sure to keep your knees behind your toes and your back straight.

Return to standing and repeat for 3 sets of 12 repetitions.

Lunges

Lunges also target your quads, hamstrings, and glutes. Stand with your feet together and take a step forward with your right foot. Lower your body down until your back knee is almost touching the ground. Return to standing and repeat on the other side.

Do 3 sets of 12 repetitions per leg.

Deadlifts

Deadlifts target your hamstrings and glutes. Stand with your feet shoulder-width apart and a slight bend in your knees. Hinge at the hips and lower your torso as you lower the weight towards the floor. Keep your back straight and core engaged.

Return to standing and repeat for 3 sets of 12 repetitions.

Calf Raises

Calf raises target your calves. Stand with your feet shoulder-width apart and raise up on the balls of your feet. Lower back down and repeat for 3 sets of 12 repetitions.

Conclusion

Congratulations on completing day 2 of week 4 in our “Reshape Your Body” program. Remember to stretch properly after your workout to prevent injury and to drink plenty of water throughout the day.

Tomorrow we will be focusing on upper body exercises and core strength.