Lower Body Workout
Today’s post is a new lower body workout.
It’s been awhile since I last shared a workout. I thought today would be the perfect time to share a lower body workout. If you’re looking for a different kind of workout, be sure to check out all my workouts here. Need some musical motivation? Find my workout playlists here.
You don’t need much equipment for this one. Just a set of dumbbells and something sturdy to step up onto. The weight of dumbbells will be different for everyone. You’ll want to pick as weight that challenges you, but allows you to perform all reps with good form. If your form starts to break down before the end of the 30 seconds, you’re lifting too heavy. Grab a lower weight.
If you’re unfamiliar with any of the exercises I’ve included in this workout, check out the descriptions below. If you’re working out at a gym grab a member of the fitness staff and ask them to demonstrate or check your form. I’m sure they’d be happy to help.
- Goblet squat – With feet wider than hip width apart and a dumbbell in your hands just below your chin, 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, again using your glutes to propel yourself.
- Skaters – 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. Keep your right leg bent and right foot off the ground behind you.
- Alternating lunges – 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. 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.
- Wall sit – 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.
- Step ups – 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.
- Deadlifts – With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you’re standing straight up. Lower it back to the floor and then up again.
Let me know how you like this workout! If you post about it on Instagram, tag me. I love seeing people doing the workouts that I’ve shared.
As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
