Try This Quick Lower Body Workout

Pressed for time? Many of us struggle to fit exercise into our already busy days. Additionally, many of us think that a workout needs to be be at least 45 minutes to count. Throw that thought out the window and get your fitness in 30 minutes or less while competing against the clock! (Compound body moves, like these, also help to make your workout more efficient). Try this quick lower body workout to work your legs to the max – minimal equipment needed!

Equipment needed: Medium weight dumbbells, a mat and a body bar (for balance).

Set up your equipment and start your clock. See how many times you can get through your circuit, and challenge yourself to improve your total rounds performed on the next attempt. (And be sure that form is always your top priority)!

Warm Up

Warm up with one round of the following (30 seconds each):

  • Jogging in place
  • Alternating body weight lunges
  • Jumping jacks
  • Body weight squats

Lower Body Workout Challenge

Choose five of the following moves to rotate as many times as you can in 25 minutes.

Weighted Walking Lunges (10 reps per leg)

Walking lunge lower body workout

Walk through the lunge instead of stepping your feet back together. Make it more difficult with a dumbbell in each hand. (Perform a basic lunge if space is an issue).

Dumbbell Deadlifts (15 reps)

Dumbbell deadlift lower body workout

Start standing straight, then bend, keeping your shins vertical and your back straight, hinging just at the hips. Return to standing for one rep.

Jumping Lunges (30 seconds)

Jumping lunge lower body workout

Start in a lunge, then swing your arms to help propel yourself off the ground as you switch legs midair, landing on the opposite leg.

Ice Skaters (30 seconds)

Ice skater 1 lower body workout  Ice skater 2 lower body workout  Ice skater 3 lower body workout

Leap to your right and tap your left foot behind you, then leap to the left. For added difficulty during this lower body workout, tap your hand to the ground or keep your back leg elevated for a count before leaping to the other side.

Related: try this workout, then

Lateral Squats (10 reps per leg)

Lateral squats lower body workout

Perform a squat, step your left leg in so your feet are together, then step your right leg out to perform another squat. Repeat side to side. Make it more difficult by holding a weight in front of you.

 

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Single-leg Romanian Deadlifts with Knee Raise (15 reps)

Romanian deadlift 3  Romainian deadlift 2 lower body workout

Romanian deadlift 1 lower body workout  Romanian deadlift 4 lower body workout

Hinge at your hips, keeping your body in as straight a line as you can (grab a body bar if you need help balancing).

Jumping Squats (30 seconds)

Jumping squats lower body workout

Perform a squat, then leap straight into the air, landing softly back into a squat.

Lunge Hops (30 seconds)

Lunge hops lower body workout

Perform a lunge, then leap straight into the air without switching legs, landing softly back into your lunge. Switch legs after 15 seconds.

Cool Down

Cool down with one round of the following:

Standing Quad Stretches (30 seconds per leg)

Standing quad stretch lower body workout

Grab your body bar or the wall for balance, gently pull your knee into your backside until you feel a stretch in the front part of your leg.

Low Lunges (30 seconds per leg)

Low lunges lower body workout

You can use your dumbbells if you can’t reach the ground.

Downward Facing Dog (30 seconds)

Downward dog lower body workout

Try to keep your back and legs straight as you lean your chest down for this hamstring and shoulder stretch.

Post written by an FFC contributor.

 

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Trackbacks & Pingbacks

  1. […] Push-ups are categorized as a calisthenic exercise performed prone (face down), during which the body is raised and lowered with the arms. Push-ups use many muscles, making it a great exercise to do regularly. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior, and coracobrachialis. Push-ups also use core muscles, such as your transverses abdominis and rectus abdominis, and help with core stability. (Need something for the lower body? We’ve got you covered here.) […]

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