Welcome back to the second instalment of my home workout series ( Click here to see my full body workout), todays workout focusing on the lower body. Once again all of these exercises can be completed as body weight exercises, or to make this harder you can add in your own weights or ankle weights if you have any.
Let’s get started!
10X Side lunges on each leg – make sure to keep your body in a straight line and don’t bend your knee over your toes, keep your chest up and go as low as is comfortable. Complete these on alternative legs. This is a great exercise to warm up your leg muscles and engage them
10X reverse lunges – Right leg – as explained in my home workout full body post, I find these to be the most effective, step back into a lunge making sure your front knee is parallel to your toes. Keep your chest up and push off your back leg to stand up again
10X reverse lunges – Left leg – Complete the same as on the previous leg, get as low as you can without your back knee touching the floor
10X curtsy lunges – Right leg – Cross your back leg behind your front one as if you are doing a curtsy and bend down as low as you can go, this will work the outside of your glutes. Similar to the previous lunges, watch not to bend your knee over your toes.
10X curtsy lunges – Left leg – complete the same as the previous leg
1 Minute rest
20X air squats – concentrate on keeping your chest up, your knees in line with your toes and getting as low as you can
20X squat jumps – Keeping the same form as your air squats, jump as high as you can and land with bent knees
20X squat pulses – start at the bottom of your squat position and bounce a couple of inches up then back down each time, still keeping your knees in line with your toes and your chest up
30 second squat hold – stay at the lowest part of your squat and hold it without moving
1 Minute rest
30X glute bridges – laying on your back with your knees up and feet hip width apart, lift your hips up as high as you can and squeeze your glutes at the top, slowly lower your hips until you almost touch the floor then start again. This is often performed on a slightly raised surface
30X closed leg glute bridges – similar to the previous exercise but keep your feet and your knees together
30X donkey kicks – Right leg– start on all fours, keeping one leg straight, lift it up as high as you can into the air, keeping your hips straight and squeeze your glutes at the o top, lower your leg black down slowly.
30X donkey kicks – Left leg – the same as the previous exercise
Try and complete this whole workout 3 times! Let me know how you found it 🙂
Until next time,
Check out my other posts and the rest of my website and let me know what y’all think! 🙂 xx