One_CRD of_PRF the_AT0 most_AV0 amazing_AJ0 things_NN2 about_PRP training_NN1 legs_NN2 is_VBZ the_AT0 endless_AJ0 ability_NN1 for_PRP the_AT0 body_NN1 to_TO0 adapt_VVI to_PRP ever-tougher_AJC ,_PUN more-challenging_AJ0 stimulus_NN1 ._SENT A_AT0 session_NN1 that_CJT may_VM0 have_VHI seemed_VVN really_AV0 tough_AJ0 a_AT0 month_NN1 ago_AV0 may_VM0 be_VBI a_AT0 breeze_NN1 for_PRP you_PNP now_AV0 ._SENT 
That_DT0 means_VVZ you_PNP need_VVB to_TO0 keep_VVI stepping_VVG up_AVP your_DPS efforts_NN2 in_PRP order_NN1 to_TO0 continue_VVI seeing_VVG the_AT0 changes_NN2 you_PNP want_VVB ._SENT How_AVQ ?_SENT Samantha_NP0 Parker_NP0 ,_PUN C-IAYT_NP0 ,_PUN E-RYT_NP0 500_CRD ,_PUN a_AT0 yoga_NN1 ,_PUN kinesiophobia_NN1 cognitive_AJ0 and_CJC movement_NN1 specialist_NN1 ,_PUN and_CJC CEO_NN1 of_PRF Neoteric_AJ0 Movement_NN1 Systems_NN2 ,_PUN has_VHZ the_AT0 answer_NN1 in_PRP the_AT0 form_NN1 of_PRF a_AT0 three-level_AJ0 leg_NN1 workout_NN1 ._SENT Combining_VVG the_AT0 tenets_NN2 of_PRF high-intensity_AJ0 interval_NN1 training_NN1 (_PUL HIIT_NP0 )_PUR with_PRP four_CRD ultra-effective_AJ0 thigh-focused_AJ0 movements_NN2 ,_PUN you_PNP 'll_VM0 sculpt_VVI every_AT0 inch_NN1 of_PRF your_DPS legs_NN2 in_PRP just_AV0 20_CRD minutes_NN2 !_SENT 
The_AT0 20-Minute_AJ0 HIIT_NN1 Leg_NN1 Workout_NN1 
For_PRP this_DT0 ,_PUN you_PNP 'll_VM0 need_VVI a_AT0 timer_NN1 and_CJC possibly_AV0 a_AT0 partner_NN1 —_PUN if_CJS not_XX0 ,_PUN a_AT0 clock_NN1 with_PRP a_AT0 second_ORD hand_NN1 will_VM0 do_VDI ,_PUN too_AV0 ._SENT Start_VVB with_PRP a_AT0 five-minute_AJ0 warm-up_NN1 ,_PUN which_DTQ can_VM0 be_VBI a_AT0 light_NN1 ,_PUN steady_AJ0 pace_NN1 on_PRP the_AT0 elliptical_AJ0 ,_PUN rower_NN1 or_CJC treadmill_NN1 ._SENT A_AT0 dynamic_AJ0 warm-up_NN1 stretching_VVG routine_NN1 is_VBZ another_DT0 option_NN1 ._SENT 
You_PNP 'll_VM0 start_VVI on_PRP "_PUQ Level_NN1 1_CRD "_PUQ for_PRP the_AT0 workout_NN1 ,_PUN doing_VDG each_DT0 exercise_NN1 for_PRP 30_CRD seconds_NN2 ,_PUN resting_VVG one_CRD minute_NN1 ,_PUN then_AV0 moving_VVG on_AVP to_PRP the_AT0 next_ORD ._SENT Continue_VVB through_PRP the_AT0 circuit_NN1 until_PRP 18_CRD minutes_NN2 has_VHZ elapsed_VVN —_PUN by_PRP then_AV0 ,_PUN you_PNP 'll_VM0 have_VHI done_VDN the_AT0 circuit_NN1 three_CRD times_NN2 through_AVP ._SENT "_PUQ In_PRP the_AT0 beginning_NN1 ,_PUN this_DT0 30-seconds-on_AJ0 ,_PUN one-minute-recovery_AJ0 pattern_NN1 may_VM0 seem_VVI easy_AJ0 ,_PUN but_CJC I_PNP promise_VVB —_PUN it_PNP wo_VM0 n't_XX0 be_VBI so_AV0 easy_AJ0 once_CJS the_AT0 five-minute_AJ0 mark_NN1 rolls_VVZ around_AVP ,_PUN "_PUQ Parker_NP0 warns_VVZ ._SENT 
After_PRP your_DPS circuits_NN2 ,_PUN jump_VVB on_PRP a_AT0 cardio_NN1 machine_NN1 for_PRP a_AT0 two-minute_AJ0 slow-pace_AJ0 cool-down_NN1 and_CJC you_PNP 're_VBB done_VDN ._SENT Once_CJS you_PNP feel_VVB you_PNP 've_VHB mastered_VVN the_AT0 Level_NN1 1_CRD moves_VVZ ,_PUN you_PNP can_VM0 step_VVI up_AVP to_PRP Level_NN1 2_CRD ,_PUN eventually_AV0 working_VVG your_DPS way_NN1 up_AVP to_PRP the_AT0 advanced_AJ0 Level_NN1 3_CRD HIIT_NN1 leg_NN1 workout_NN1 exercises_NN2 as_CJS listed_VVN below_AV0 ._SENT 
Alternating_AJ0 Lunge_NN1 
Level_NN1 1_CRD :_PUN From_PRP a_AT0 standing_AJ0 position_NN1 ,_PUN take_VVB a_AT0 long_AJ0 step_NN1 forward_AV0 with_PRP one_CRD foot_NN1 and_CJC lower_VVB your_DPS hips_NN2 down_AVP toward_PRP the_AT0 floor_NN1 as_CJS you_PNP bend_VVB your_DPS front_AJ0 knee_NN1 ._SENT Your_DPS back_NN1 leg_NN1 should_VM0 be_VBI stretched_VVN out_AVP behind_PRP you_PNP ,_PUN knee_NN1 elevated_VVD off_AVP the_AT0 floor_NN1 and_CJC balanced_AJ0 on_PRP your_DPS toes_NN2 ._SENT Your_DPS torso_NN1 should_VM0 remain_VVI upright_AV0 ._SENT From_PRP the_AT0 deep_AJ0 lunge_NN1 ,_PUN press_VVB forcefully_AV0 through_PRP your_DPS front_AJ0 foot_NN1 to_TO0 push_VVI your_DPS body_NN1 up_AVP and_CJC back_AVP to_PRP the_AT0 standing_AJ0 position_NN1 ._SENT Next_ORD ,_PUN step_VVB forward_AV0 with_PRP the_AT0 other_AJ0 foot_NN1 into_PRP a_AT0 lunge_NN1 ,_PUN continuing_VVG the_AT0 pattern_NN1 ._SENT 
Level_NN1 2_CRD :_PUN Perform_VVB alternating_AJ0 lunges_NN2 as_CJS described_VVN ,_PUN but_CJC as_CJS you_PNP return_VVB from_PRP the_AT0 lunge_NN1 to_PRP a_AT0 standing_AJ0 position_NN1 ,_PUN come_VVN onto_PRP the_AT0 ball_NN1 of_PRF your_DPS forward_AJ0 foot_NN1 first_ORD ,_PUN which_DTQ engages_VVZ the_AT0 calves_NN2 more_AV0 in_PRP the_AT0 movement_NN1 ._SENT 
Level_NN1 3_CRD :_PUN Instead_AV0 of_PRF stepping_VVG forward_AV0 into_PRP your_DPS lunges_NN2 ,_PUN do_VDB jumping_VVG alternating_AJ0 lunges_NN2 ,_PUN where_CJS from_PRP a_AT0 lunge_NN1 position_NN1 ,_PUN you_PNP propel_VVB yourself_PNX straight_AV0 up_AVP into_PRP the_AT0 air_NN1 and_CJC switch_VVB your_DPS legs_NN2 before_PRP landing_VVG and_CJC lowering_VVG yourself_PNX into_PRP a_AT0 lunge_NN1 with_PRP your_DPS opposite_AJ0 leg_NN1 forward_AV0 ._SENT 
Bodyweight_NN1 Squat_NN1 
Level_NN1 1_CRD :_PUN Assume_VVB a_AT0 stance_NN1 just_AV0 an_AT0 inch_NN1 or_CJC so_AV0 outside_PRP hip_NN1 width_NN1 ,_PUN toes_NN2 slightly_AV0 turned_VVD out_AVP ,_PUN with_PRP your_DPS hands_NN2 on_PRP your_DPS hips_NN2 or_CJC across_PRP your_DPS chest_NN1 ,_PUN head_VVB up_AVP ._SENT Keeping_VVG your_DPS abs_NN2 tight_AJ0 and_CJC torso_NN1 erect_VVB ,_PUN bend_VVB at_PRP the_AT0 knees_NN2 and_CJC hips_NN2 to_TO0 slowly_AV0 lower_VVI your_DPS body_NN1 ,_PUN pausing_VVG when_CJS your_DPS legs_NN2 reach_VVB a_AT0 90-degree_AJ0 angle_NN1 ._SENT From_PRP there_AV0 ,_PUN drive_VVB through_PRP your_DPS heels_NN2 ,_PUN extending_VVG at_PRP your_DPS hips_NN2 and_CJC knees_NN2 until_CJS you_PNP return_VVB to_PRP a_AT0 standing_AJ0 position_NN1 ._SENT "_PUQ To_TO0 learn_VVI the_AT0 proper_AJ0 depth_NN1 ,_PUN try_VVB placing_VVG a_AT0 chair_NN1 or_CJC stand_VVB a_AT0 couple_NN1 of_PRF feet_NN2 away_AV0 from_PRP a_AT0 wall_NN1 with_PRP your_DPS back_NN1 to_PRP it_PNP —_PUN as_CJS you_PNP squat_VVB down_AVP ,_PUN try_VVB touching_VVG your_DPS glutes_NN2 to_PRP the_AT0 wall_NN1 or_CJC sit_VVB down_AVP in_PRP the_AT0 chair_NN1 ,_PUN then_AV0 stand_VVB up_AVP ,_PUN "_PUQ Parker_NP0 suggests_VVZ ._SENT 
Level_NN1 2_CRD :_PUN Perform_VVB the_AT0 squat_NN1 as_CJS described_VVN above_AV0 ,_PUN except_CJS as_CJS you_PNP stand_VVB up_AVP ,_PUN come_VVB up_AVP onto_PRP your_DPS toes_NN2 as_CJS you_PNP also_AV0 reach_VVB with_PRP your_DPS arms_NN2 straight_AV0 overhead_AV0 ._SENT 
Level_NN1 3_CRD :_PUN Perform_VVB jump_NN1 squats_NN2 ,_PUN focusing_VVG on_PRP landing_NN1 softly_AV0 and_CJC going_VVG right_AV0 into_PRP your_DPS next_ORD squat_NN1 ._SENT You_PNP can_VM0 take_VVI this_DT0 up_AVP an_AT0 additional_AJ0 notch_NN1 by_PRP turning_VVG yourself_PNX in_PRP the_AT0 air_NN1 ,_PUN either_AV0 a_AT0 quarter_NN1 to_PRP half_DT0 turn_NN1 before_PRP landing_VVG and_CJC repeating_VVG ._SENT 
Bridge_NN1 
Level_NN1 1_CRD :_PUN Lie_VVB on_PRP your_DPS back_NN1 ,_PUN feet_NN2 flat_AJ0 on_PRP the_AT0 floor_NN1 ,_PUN ankles_NN2 directly_AV0 underneath_PRP your_DPS knees_NN2 ,_PUN and_CJC your_DPS arms_NN2 on_PRP the_AT0 floor_NN1 and_CJC at_PRP your_DPS sides_NN2 ._SENT Next_ORD ,_PUN lift_VVB your_DPS hips_NN2 off_PRP the_AT0 floor_NN1 by_PRP pushing_VVG through_PRP your_DPS heels_NN2 ,_PUN creating_VVG a_AT0 straight_AJ0 line_NN1 from_PRP your_DPS knees_NN2 to_PRP your_DPS shoulders_NN2 ,_PUN which_DTQ are_VBB supporting_VVG your_DPS upper_AJ0 body_NN1 on_PRP the_AT0 floor_NN1 ._SENT "_PUQ Make_VVB sure_AJ0 the_AT0 weight_NN1 is_VBZ centered_VVN on_PRP your_DPS shoulders_NN2 ,_PUN not_XX0 your_DPS neck_NN1 ,_PUN "_PUQ Parker_NP0 cautions_VVZ ._SENT Hold_VVB this_DT0 position_NN1 for_PRP 30_CRD seconds_NN2 ._SENT 
Level_NN1 2_CRD :_PUN Add_VVB an_AT0 alternating_AJ0 leg_NN1 lift_NN1 ,_PUN remaining_VVG in_PRP the_AT0 bridge_NN1 while_CJS straightening_VVG one_CRD knee_NN1 ,_PUN then_AV0 putting_VVG that_DT0 foot_NN1 back_AVP down_AVP to_PRP the_AT0 floor_NN1 and_CJC straightening_VVG the_AT0 other_NN1 ,_PUN going_VVG back_AVP and_CJC forth_AV0 for_PRP the_AT0 30-second_ORD duration_NN1 ._SENT 
Level_NN1 3_CRD :_PUN Assume_VVB the_AT0 bridge_NN1 position_NN1 with_PRP one_CRD foot_NN1 supported_VVN on_PRP a_AT0 chair_NN1 or_CJC bench_NN1 ,_PUN the_AT0 other_AJ0 leg_NN1 elevated_VVN ._SENT You_PNP 'll_VM0 lift_VVI and_CJC lower_VVI your_DPS body_NN1 for_PRP 15_CRD seconds_NN2 ,_PUN then_AV0 switch_VVB to_PRP the_AT0 opposite_AJ0 leg_NN1 for_PRP the_AT0 next_ORD 15_CRD seconds_NN2 ._SENT 
Alternating_AJ0 Step-Up_NN1 
Level_NN1 1_CRD :_PUN Stand_VVB in_PRP front_NN1 of_PRF a_AT0 knee-to-hip-high_AJ0 step_NN1 ,_PUN bench_NN1 or_CJC platform_NN1 ._SENT Starting_VVG with_PRP your_DPS feet_NN2 in_PRP a_AT0 comfortable_AJ0 shoulder-width_NN1 stance_NN1 ,_PUN step_VVB forward_AV0 with_PRP one_CRD leg_NN1 on_PRP the_AT0 step_NN1 and_CJC drive_NN1 through_PRP that_DT0 thigh_NN1 to_TO0 propel_VVI your_DPS body_NN1 upward_AV0 ._SENT Bring_VVB the_AT0 trailing_AJ0 leg_NN1 to_PRP the_AT0 top_NN1 of_PRF the_AT0 step_NN1 and_CJC stand_VVB atop_PRP it_PNP ,_PUN then_AV0 step_VVB back_AVP with_PRP one_CRD leg_NN1 ,_PUN then_AV0 the_AT0 other_NN1 to_TO0 get_VVI to_PRP the_AT0 floor_NN1 ._SENT Repeat_VVB ,_PUN switching_VVG your_DPS lead_NN1 leg_NN1 on_PRP each_DT0 step_NN1 ._SENT 
Level_NN1 2_CRD :_PUN As_CJS you_PNP step_VVB up_AVP ,_PUN lift_VVB the_AT0 trailing_AJ0 leg_NN1 up_AVP behind_PRP you_PNP instead_AV0 of_PRF bringing_VVG it_PNP onto_PRP the_AT0 platform_NN1 ,_PUN flexing_VVG your_DPS glute_NN1 ._SENT Step_VVB back_AVP down_AVP to_PRP the_AT0 floor_NN1 with_PRP that_DT0 trailing_AJ0 leg_NN1 ,_PUN following_VVG with_PRP the_AT0 leg_NN1 atop_PRP the_AT0 step_NN1 ._SENT Repeat_VVB with_PRP the_AT0 opposite_AJ0 leg_NN1 leading_VVG the_AT0 way_NN1 ._SENT 
Level_NN1 3_CRD :_PUN Add_VVB a_AT0 three-count_AJ0 pulse_NN1 for_PRP each_DT0 leg_NN1 lift_NN1 to_PRP the_AT0 rear_NN1 ._SENT 
