March 26, 2020 2 min read
At-Home Lower Body Workout
This at-home lower body workout will leave you feeling the burn! One of our ambassadors, Karrah, has created this bodyweight workout to do in the comfort of your own home. During this time, Be sure to stay active a move your body!
Superset 1 - 4x
10 Sumo Squat Jumps
Stand with feet wider than hip-width apart and toes turned out. Keeping back straight, bend knees, push hips back and lower down into a squat. Explode up off the ground, jumping as high as you can while raising your arms overhead. Land back in the sumo squat position; repeat exercise 10 times.
10 Good Mornings - hold your arms out the way I am, they are your weight
Stand with your feet shoulder-width apart and your arm extended out over your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat.
Superset 2 - 4x
10 Back Lunges to Knee Drive - per leg
Stand with your feet together. Take a large step backward with your left foot and lower your hips so your right thigh becomes parallel to the floor and your left knee is positioned directly over your ankle. From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle, back into feet together and move onto the right leg.
10 Half Rainbows
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
Superset 3 - 4x
10 Pop Squats
From a standing position, jump your feet out into a wide stance and in a fluid motion, squat and, with your chest up, touch the ground between your feet with your fingertips. Jump your feet back together, and quickly jump out into the squat with a "touch down" again. Repeat.
10 Hip Bridges - pause for 3 seconds at full extension
Start lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.