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.


3 rounds 

30 seconds: jumping jacks

30 seconds reverse lunge 

5 burpees

30 seconds hamstring stretch 


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 


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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Tel: 845 379 4616