Here is a concise summary of the Fitness Blender at-home thigh workout video:
**Workout Details:**
* **Duration:** Approximately 10 minutes
* **Equipment:** No equipment required (optional: weights for increased challenge)
* **Format:** 50 seconds of exercise + 10 seconds of rest, alternating through various thigh-focused exercises
**Exercises Covered:**
1. Bodyweight Squats
2. Reverse Lunge with Kick
3. Side Squat with Calf Raise
4. Ski Squat (Narrow Stance Squat with Reverse Lift)
5. Curtsy Lunge with Outside Thigh Raise
6. Inside Thigh Raises (on the mat)
7. Bridge (with optional weight hold)
8. Reverse Leg Lift (with pulses)
**Additional Tips:**
* Focus on proper form and control throughout each exercise
* Optional: pair with a cardio routine or use as a burnout after strength training
* Recommended to aim for 20-30 minutes of exercise per day, with rest days in between
* Don't forget to cool down and stretch after the workout!
Here are the key facts extracted from the text, each with a number and in short sentences:
1. **Workout Creator**: The workout is led by Kelly from Fitness Blender.
2. **Workout Type**: It's an at-home thigh workout requiring no equipment.
3. **Workout Structure**: 50 seconds of exercise followed by 10 seconds of rest.
4. **Exercises Included**:
* Bodyweight Squats
* Reverse Lunge plus a Kick
* Side Squat plus a Calf Raise
* Ski Squat (narrow stance squat plus reverse lift)
* Curtsy Lunge plus an Outside Thigh Raise
* Inside Thigh Raises (on the mat)
* Bridge (lying on back, lifting hips)
* Reverse Leg Lift (with pulses)
5. **Exercise Tips**:
* Keep the majority of weight in heels during squats.
* Squeeze glutes when coming back up from squats.
* Maintain a flat back and avoid rounding over.
* Only squat as low as can be controlled.
* Use a counter for balance if needed during Ski Squats.
6. **Customization**:
* Can be made harder by holding weights.
* Can adjust pace to suit individual comfort.
7. **Recommended Workout Duration**: 20-30 minutes a day, with a few rest days a week.
8. **Additional Recommendations**:
* This workout pairs well with a cardio routine.
* Suitable as a burnout after a strength training workout.
9. **Cool Down Importance**: Stretching after the workout is very important.