We’re a full year into this endless WFH lifestyle, and it’s time to give those legs some love. This one hour workout (courtesy of our personal trainer) will target your lower body—our biggest muscle groups—so you’ll be boosting your circulation and metabolism even long after your cool down. Ready to get started?
- One light weight (10-15 lbs)
- One heavier weight (30-50 lbs)
- Your Intake Band
- 1 minute jumping jacks
- 1 minute free squats
- 1 minute plyo lunges
- 1 minute in downward dog to stretch the hamstrings and calves
- Spend a few moments to just move your body and do whatever feels best.
Grab your lighter weight, and let’s get started. This is a 3×12, so you’ll do each move 3 times for 12 rounds. Rest briefly between sets, and don’t forget to focus on taking deep breaths in and out through your nose throughout!
Grab your lighter weight, and hop into your first set—
1. Goblet Squats — push those knees apart! Don’t let them dip in or go over your toes. Sit back.
2. Lunge Pulses — make sure your hips are square. Don’t let your knee bend over past your toe. Sit back and low and pulse up and down about an inch.
3. Side Lunges — focus on your knee here. your moving leg should be parallel to your stationary leg. Knee doesn’t go past your toes. Sit back and down. You may need to drop the weight on this one to complete all three sets!
Now, onto the heavier weight—
1. Sumo Deadlifts — legs wide apart (wider than hip distance). knees out in the same direction as your toes. If you can’t bend down without your knees dipping, bring your feet closer together. Keep your back straight!
2. Sumo Squats — knees wide nice and slow up and down! focus on “spreading” the floor apart with your feet to engage the glutes.
Rest! Nice work.
Take note of how you did today! How did you feel? How does your body feel? Do you have a goal for next time? Did you complete this with ease or was it a good challenge? All of these notes are important to take down so when you tackle this again, you can read back how you did last time and keep track of your improvements through time.
If you completed the whole workout and you feel like you could use more of a challenge (look at you go!) repeat the heavy weight section and throw in jumping jacks in place of rest between sets.