Today I’m sharing a home leg workout that’s perfect if you’re not able to head back to the gym yet.
It’s a short week here in Canada thanks to the stat holiday we had on Monday. While I’m definitely grateful to have a long weekend, they always seem to throw off the days of the week for me. It’s a very nice reason to be confused about what day it is! It was a treat to be able to sleep in on Monday and get my workout in a bit later than I usually do. As usual for Wednesdays here on Get Fit Fiona, I’m sharing a workout. Since the pandemic started I’ve been trying to share lots of at home workouts, and today’s workout is no different. All you need is a couple pieces of equipment to get in a great lower body workout at home. You can also check out my workouts page if you’re not interested in a lower body workout. It’s easy to find exactly what you’re looking for over there, from HIIT to cardio to circuit workouts.
The only equipment you’ll need for this at home leg workout is a pair of dumbbells and something sturdy to step up onto. For the dumbbells, I like these ones (affiliate link) if you don’t already have some at home. Since this is a lower body workout I would go with slightly heavier ones if you have them. A bench (affiliate link) like you would see at a gym would be ideal, but you could also use a sturdy chair or step stool if you don’t have a bench at home.
You’ll alternate 30 seconds of work with 30 seconds of rest for each round. At the end of the round you’ll rest for 2 minutes before starting over again. Complete 3 times through for a 27 minute workout or 4 times through for a 36 minute workout. I’ve shared descriptions of all of the exercises below the graphic. If you do this workout, be sure to let me know how you like it on Instagram.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. 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.
With a dumbbell in each hand, stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Stepping 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.
Stand with feet hip width apart. Step forward with one foot so that the front 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 30 seconds.
With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.
Lie on your back on the floor with your knees bent and your feet close to your butt with a dumbbell across your hips. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute.
What’s your favorite exercise to do in an at home leg workout?
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As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.