To be honest I had this post scheduled, so I thought I’d pop in quickly and share some tips on how to make it an at home friendly workout. Gyms are pretty much closed here across the city as Calgary has declared at state of emergency with everything that’s going on.

Workouts are a great way for me to deal with stress and anxiety. I’m sure lots of people are dealing with both right now with all the uncertainty of what’s going to happen in the coming weeks and months ahead. If it’s helpful try out the workout I’m sharing below. On the other hand if you’re just not feeling workouts right now, that’s okay too. There’s no “right” way of dealing with what’s going on right now.

Today’s lower body workout can be done at home or at a gym. If you’re working out at home you’ll need dumbbells – I like these ones (affiliate link) from Amazon, a bench or something sturdy like a chair for the bench hops and step ups, and a yoga mat (affiliate link) is nice to have for the donkey kicks.

Edit: swap out the barbells for dumbbells to do this workout at home. Don’t have dumbbells? Find something else around the house that’s heavier – cans of food, jugs filled with water – you get the idea.

If you’re looking for a different kind of workout that make sure that you check out all of the workouts that I’ve shared on the blog. You can find them all here. They’re all categorized by kind of workout (cardio, circuit, etc.) so you can find exactly what you’re looking for.

Now for the details of this workout. Starting with the barbell squats, you’ll do 12 reps and 3 sets, resting for 2 minutes between sets and then move onto the next exercise on the list. While 2 minutes might seem like a long time to wait between sets, it’s really important that you wait the full 2 minutes before moving on to the next set/exercise.

For weight of the dumbbells/barbells, pick something that will challenge you yet allow you to complete each rep with correct form. If your form starts to suffer at the end of the set you know that you’ll need to use a lighter weight. It’s not worth it to risk injury with incorrect form – go down in weight.

Barbell squat

With feet hip width apart and a barbell across your shoulders, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Barbell deadlift

With feet hip width apart and a barbell across your shoulders, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Dumbbell lunge

Stand with feet hip width apart and a dumbbell in each hand. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.

Bench hops

With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

Step ups

Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

What’s your favorite way to deal with stress and anxiety? Share it in the comments below.

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Lower Body Workout
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