At Home Lower Body Workout

Stay active at home, in your backyard or basically anywhere you can move your body.


If you do no have a kettle bell you can use a gallon water jog (must be filled with water or dirt) instead.


Warmup 


3 rounds 

30 seconds: jumping jacks

30 seconds reverse lunge 

5 burpees

30 seconds hamstring stretch 




Workout


10 min AMRAP (As Many Reps As Possible)



50 air squats


50 KB swings (if you don’t have KB or DB is a backpack, bag, laundry detergent, etc)


50 second wall sit with a front raise (could be weightless, with light weights, cans, water bottles, etc)


40 air squats 


40 KB swings 


40 second wall squat w/ front lift


30 air squats 


30 KB swings 


30 second wall squat w/ front lift


20 air squats 


20 KB swings 


20 second wall squat w/ front lift 


10 air squat


10 Kb swings 


10 second wall squat w/ front lift 




Challenge


Want more?!


Here’s a great finisher



Go to your stairs, or place something around 18 inches. 


You will do 100 step ups (50 each side)


Make sure you are getting full extension each step. 



Workout developed by: Nicole Miller, M.S.

Reviewed by: Jaclyn Jacobsen, M.S., CPT



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