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First you will need a chair, towel, dumbbell water for drinking while exercising. For your warm up you will have to walk on the spot for two minutes and do leg curls as high as your heels can go at the back try to touch your glutes or bums with the heels that called leg curl you do that for two minutes the go back to matching on the spot for another two minutes keep on repeating until you finish your 10 minutes then do your stretches.
The first workout will be:
HEEL LIFTS: You start by sitting on the chair with your back straight and your feet flat on the floor in front of you place a dumbbell on top of your lap this will make the workout to have some resistance , lift your heels from the floor while keeping your toes touching the floor .Hold forA� a few seconds then lower them and repeat. Do this 15 times when done move to the next exercise.
LEG EXTENSION: Sit on the chair with your back straight and extend both legs in front of you still with the dumbbell on your lap. Hold the extension for a few seconds then release, put your feet under the seat of the chair in front of you. Repeat the same exercise holding the extension for a few seconds then do it for a count of 15 times also.
TONING INNER THIGHS: Seated with your back straight with both feet on the floor place the dumbbell in between your feet, lift the dumbbell off the floor and squeeze your inner thighs as you do this together at the same time.
Lower down and lift again when going back down do it slowly and slowly again when going up and hold at the top for a few seconds squeezing your inner thighs at the same time repeat this for a count of 12 to 15 according to your strength or fitness level.
LEG WORKOUT: Sitting on the edge of the chair do leg kicks, kick out one leg as forcefully as you can lifting it up into the air as you kick.Hold on to the sides of your chair for balance. Repeat this for a count of 12 to 15 according to your fitness level then switch to the next exercise.
CROSSING LEGS: Sitting on the same position on the edge of the chair and balancing on the sides of the chair fully extend both legs in the air and do leg crosses. Cross your legs and then uncross them one leg over the other keeping your legs up on the air all the time. Keep on crossing and switching the legs on the air and repeat the crosses for each leg for a count of 15 that would make it 30 repetitions.
KNEE LIFTS FOR ABS: Still seating on the edge of the chair knees bent feet flat on the floor, lean back slightly breathe in pull kneesA� toward your chest as you crunch upper body forward using you abs or stomach not your arms.
Lower feet almost to the floor but do not let them touch until the you finish doing your set of 15 repetitions.When you are done you can do your cool down and stretch out then you will be done with your workout.
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