At-Home Lower Body Workout

This at-home lower body workout can be performed without any equipment. All you will need is a step or bench for a couple of exercises.

If the workout is too long for you, just reduce the number of sets or repetitions as needed.

First, start with a 5-10 minute warm up.

There are two sets of four exercises. You will perform the first set three times, and then the second set three times.

Set One:

Perform each exercise the designated number of repetitions. Repeat twice for a total of three rounds.

GOBLET SQUAT x 12 repetitions (weight or kettlebell optional)

BALANCE LUNGE x 12 repetitions per side

SINGLE LEG HIP BRIDGE x 12 repetitions per leg

BURPEES x 12 repetitions

Set Two:

Perform each exercise the designated number of repetitions. Repeat twice for a total of three rounds.

CURTSY SQUAT x 12 repetitions per side

STEP UPS x 12 repetitions per leg

BANDED or MONSTER WALK x 10 steps forward, 10 steps backward (band optional- maintain squat position as you walk)

LATERAL LEAPS x 20 (count each leap)

Modify as needed and be sure to drink water throughout and cool down appropriately.

This exercise routine is intended for healthy adults with no known contraindications. Check with your physician before embarking on a new exercise program.


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