Lower Body Blast

I was so honored to get to visit my friends at Daytime Blue Ridge today for Workout Wednesday!  I created a fun, short, and intense Lower Body Blast workout to share.  Below is the workout and a video featuring all the moves!

Lower Body Blast:
This can be done in 30 minutes or less and using weights or just your body weight. Exercises are paired in super sets with 45 sec of work and 15 sec of rest and each round is repeated twice. Single sided exercises are meant to be done on the right side the first set and then the left side the second set. The bonus round is optional!  If you are new to working out, you can stick with just body weight for all these moves and add weight when you are ready.  Also you can increase the rest breaks or lengthen the exercise intervals to make it less or more intense as needed.  Check out the video for visuals of all the exercises!

 

 

Warm up – Light jogs, jacks, alternating lunges, side to side lunges, knee hugs and ankle grabs – 2-3 min.

ROUND 1:
Squats with a Hold the last 15 sec
Single Leg Dead Lift

ROUND 2:
Split Squat (Stationary Lunge) with 15 sec hold
Calf Raise Slow and Fast

ROUND 3:
Side Lunge with tap
Bowlers Lunge with 15 sec hold/pulse
*Note – work the same leg for both moves back to back. If stepping out with right leg in side lunge, keep right leg in front for bowlers

ROUND 4:
*Use a bench or chair
Single Leg Glute Lift
Runners Lunge with a triple pulse and tap

ROUND 5:
Climbing Beast
All 4s Single Leg Bend & Extend

BONUS ROUND:
Sumo Squat/Squat Jump
Inchworm Plank Lift Combo

STRETCH!

 

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