Lower Body Home Workout

WARM-UP

Duration: 1 minute each exercise / continuous (no rest in between exercises) / Sets: 2

1. Jog in Place

2. High Knees

3. Power Knees

4. Butt Kicks

5. Front Kick Shuffle

CIRCUIT 1

Sets: 2

1. Abdominal Rotations with Squats - 5lb Dumbells / 20 repetitions

2. Squats with Back Leg Raises - 5lb Dumbells / 20 repetitions

3. Calve Raises - 30 repetitions

CIRCUIT 2 - 30 DAY CHALLENGE

This challenge is for 10 minutes. Repeat the circuit as many times as you can within the 10 minute time frame.

1. Squats - 50 repetitions

2. Sit-Ups - 20 repetitions

3. Push-Ups - 10 repetitions

CIRCUIT 3

Lay on your back / Use Ankle Weights for ALL exercises listed below (choose a challenging weight) / Grab light dumbells and use on the exercises listed below unless instructed otherwise. (weight can be anywhere between 3 to 5 lbs)

1. Leg Curl with Arm Flies - 20 repetitions on each leg

2. Single-Leg Knee Tucks while holding the arms back at a 45-degree angle - 20 repetitions on each leg

3. Leg Flies - 20 repetitions (arms are on your side / no dumbells required)

4. Floor Bridges - 40 repetitions / Place dumbells on hips

COOLDOWN

Hold each position for at least 30 seconds

• Single Knee to Chest

• Single-Leg Holds

• Single-Leg Wide Holds (stretching your inner thighs)

• TFL Straight Leg Holds (keep your back and hips on the floor)

• Hamstring stretch - Straddle and reach to the right and hold/repeat to the left (do your best to reach for the toes and don't bend the knee)

• Seated forward fold (reach for the toes)

• Shoulder Stretch

• Tricep Stretch

Take a few deep breaths. In through the nose & out through the mouth. You are done!