Exclusive: The 10-Minute Leg Workout You Can Do Before Work

Lisa Patulny
PHOTO: Urban Outfitters

Amanda Bisk is what #fitspo dreams are made of. The former Australian pole vaulter (who also happens to be a qualified yoga teacher, Cross-Fit coach and exercise physiologist) is the founder of FBFT or Fresh Body Fit Mind, a 12-week training guide designed to help you build your best body.

With a seriously busy schedule herself, Bisk was the perfect person to design an exclusive workout routine for Byrdie Australia readers that can be completed in just 10 minutes before work. If you don’t like exercising in the morning, don’t fret—you can do this circuit at any time of day. Keep reading for the 10-minute leg workout you can do before work.

Set your timer and aim for as many rounds of each of the following exercises as you can manage.

1. Begin on your hands and toes with your legs bent at right angles and knees floating about 10cm off the ground.
2. Holding this floating position, lift your left leg upwards towards the sky,...

1. Begin on your hands and toes with your legs bent at right angles and knees floating about 10cm off the ground.

2. Holding this floating position, lift your left leg upwards towards the sky, keeping your back straight.

3. Return to your starting position, and repeat on the right side to complete one rep.

Complete 20 reps.

1. Position your feet apart nice and wide, with your toes pointing outwards.
2. Squat down, keeping your chest and back straight, and aim for your hips to reach knee level.
3. Rise up about...

1. Position your feet apart nice and wide, with your toes pointing outwards.

2. Squat down, keeping your chest and back straight, and aim for your hips to reach knee level.

3. Rise up about 20cm, or halfway, then lower back down into the squat to complete one rep.

Complete 20 reps.

1. Start with your feet slightly wider than hip width apart and turn your toes out slightly.
2. Squat then jump and turn to face the other way, catching yourself on the other side in a squat.
3....

1. Start with your feet slightly wider than hip width apart and turn your toes out slightly.

2. Squat then jump and turn to face the other way, catching yourself on the other side in a squat.

3. Jump again turning in the opposite direction this time (i.e. you will jump turn towards your left shoulder, then jump turn towards your right shoulder, then left, right etc.).

NB: Make sure you catch yourself using your whole foot—not just toes—and sit back in your squat like your sitting in a chair squeezing your knees out.

Complete 20 reps.

1. Stand with your feet shoulder width apart, then step your right leg backwards and towards the left, creating a diagonal line.
2. Lunge, squeezing your front knee out towards your pinky...

1. Stand with your feet shoulder width apart, then step your right leg backwards and towards the left, creating a diagonal line.

2. Lunge, squeezing your front knee out towards your pinky toe to activate your glutes. 

3. Step back to standing and repeat on other leg.

Complete 20 reps.

Beauty Tip: Try blasting your roots with dry shampoo (we like Evo's Water Killer Dry Shampoo, $30) before you exercise to help to mop up sweat and grime. It'll help cut down on styling afterwards, so you can get to work on time.

Do you work out before or after work? What's your favourite fast exercise move? Tell us in the comments below!

 

Opening image: Amanda Bisk

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