this Lower body workout will Build serious strength
We all love a booty workout, am I right?!
The reason it is so important to work your lower body is because it is the force that keeps you moving ahead every day. We rely on our legs, hips, and glutes to walk, bend, get in and out of the car, walk up and down the stairs, and pretty much live our life. By working out your lower body at least 2-3x a dat, you will build strength and strong bones, reduce risk of injury, and and live a longer, healthier and happier life.
Find balance in your life by scheduling 10-20 minutes of time for yourself to maintain a healthy happy mind and body.
Let’s get after this one!
CIRCUIT 1: W/ MINI-BANDS
Perform 10-15 reps of each exercise.
Repeat for 3 rounds.
#1. banded squat w/ lateral leg lift
Targets: Quads, hamstrings, glutes, outer and inner thighs, and core
Start standing tall with band places above the knees, feet hip-width apart, shoulders down and core engaged.
Bring the hips back as you lower your body down towards the ground until your thighs are parallel to the floor.
Use the power in your heels and glutes to rise back up to standing.
Lift one leg to the side laterally while keeping core tight and shoulders down.
Repeat and lift the other leg.
(Squat + right lift and squat + left lift = 1 rep)
Perform 10 reps
#2. banded squat step outs
Targets: Quads, hamstrings, glutes, thighs, calves, and core
Place band above the knees.
Start standing tall with feet hip width apart, core engaged, and shoulders down.
Step right foot out and lower into a squat.
Use the power in your heels to get back to starting position.
Step to the other side and squat down.
Squat to the right and left = 1 rep
Perform 10 reps
#3. banded squat w/ kickback
Targets: Quads, hamstrings, glutes, outer and inner thighs, and core
Start standing tall with band places above the knees, feet hip-width apart, shoulders down and core engaged.
Bring the hips back as you lower your body down towards the ground until your thighs are parallel to the floor.
Use the power in your heels and glutes to rise back up to standing.
Kick one leg back behind you while keeping core tight and shoulders down.
Repeat and kick back other leg.
(Squat + right kickback and squat + left kickback = 1 rep)
Perform 10 reps
#4. banded in out squat hops
Targets: Quads, hamstrings, glutes, outer and inner thighs, and core
Start standing tall with band placed above the knees, feet hip-width apart, shoulders down and core engaged.
Bring the hips back as you lower your body down towards the ground until your thighs are parallel to the floor.
Use the power in your heels and glutes to hop out into a wide squat.
Hop back into a narrow squat.
Keep repeating.
Perform 10 reps
circuit 2: w/ weights
Perform 10-15 reps of each exercise.
Repeat for 3 rounds.
#1. Romanian Deadlift w. Upright Row
Targets: Hamstrings, glutes, low back and core
Start standing tall with feet hip-width apart, shoulders down and core engaged.
Hold a dumbbell In each hand with palms facing towards the body.
Bring the hips back as you lower your torso towards the ground until your body is parallel to the floor.
Using the power in your glutes stand back up bringing weight right below chin.
Keep repeating.
Perform 10 reps
#2. reverse lunge w/ twist
Targets: Quads, hamstrings, glutes, calves, shoulders, and core
Start standing tall with feet hip-width apart, shoulders down, and core engaged.
Hold a dumbbell at chest level.
Bring one foot straight back and lower knee towards the ground until shin is parallel to the floor.
Straighten arms out infront of you and twist.
Use the power in your heels and quads to rise back up to standing.
Keep repeating.
Perform 10 reps
#3. curtsy lunge w/ lateral leg lift
Targets: Quads, hamstrings, glutes, calves, thighs, and core
Start standing tall with feet hip-width apart, shoulders down, and core engaged.
Hold a dumbbell at chest level.
Bring one foot behind the other as you bring the knee towards the ground.
Use the power in your heels and quads to rise back up to standing.
Lift leg laterally.
Keep repeating.
Perform 10 reps
#4. sumo squat drivers
Targets: Glutes, thighs, quads, hamstrings, and core.
Start with feet slightly wider than shoulder-width apart.
Hold the weight at chest level.
Lower down into a squat brining hips back, shoulders down, chest up, and core engaged.
Lower down until thighs are parallel to the floor.
Bring your weight infront of you and turn the weight as if you are driving a car. Turn to the right then turn to the left and bring back towards chest.
Use the power in your heels to stand back up.
Keep repeating.
Perform 10 reps
Hope you enjoy this one!
Share your questions, thoughts, or comments below!
