This inner thigh training session is designed to isolate the area for muscle building, sculpting/definition, muscle strength, fat burning, hip-knee mobility and coordination.
The blue weights are 5kg/11ib.
IF YOU HAVE KNEE PROBLEMS and still want to do this workout, limit the depth of the movement that triggers the pain and work within the pain threshold eventually increasing range of motion as you get stronger. Of course, get professional advice as your issue could also be, and in my experience is most likely technical in origin. A good trainer can provide valuable feedback and you only need 1 session to go over movements you are feeling pain through, you do not need to buy into their system and have ongoing costs, you just need feedback and adjustments to make sure the muscles are doing the work not the joints.
Here are my technical recommendations for the videos exercises; 1. The inner thigh pulse movement is great to begin isolating this are and are very easy on the knees. As you get better increase depth of squat and make sure feet are pointing at a 45degree angle (check video). 2. Squat into soccer kick combo move overloads the muscle and adds a dynamic component to the movement which will increase coordination and speed along with the muscle overload. 3. Weighted stepping side lunges add to the previous exercise buy adding timing, deceleration muscles, and postural integrity by holding the torso upright with the weight. The weight used here is 5kg/11ib. When learning this exercise start slow as in a 2 second count to each side. As you skill increases try lunging further to each side really feeling the muscles through the entire range of motion. Keep the movement range short if you feel knee pain - work within the pain free range. 4. Pulsing inner thigh raises is a familiar exercise in our routines as it is so effective functionally. The muscles and timing this exercise conditions cross over into many everyday movements and is really easy to execute. Do each exercise in order and then repeat 2-3x for a full leg session. Remember to rest appropriately (60-90 seconds) between exercises, I would recommend this routine 2-3x per week for no more than 6 weeks. Use appropriate weights to your experience level - go heavy if you need just stay within the recommended repetition range or you are training a different effect. Each round of this routine should take you around 5-10 minutes to complete. Mix it up with another video and you have a full general training session or do the leg day version. If you are looking to lose weight through exercise, basically the "fat burning" process of the body usually starts after 25 minutes. General conditioning training can be completed in around 20 minutes, but fat burning sessions need to be around 40-60 minutes in duration, regardless of style. Always work on structuring your training sessions according to your goals. Enjoy! Cyn