Leg Day

Your Lower Body workout You Can DO ANYWHERE

Legs contain the largest muscles in the body!  They are also the most important to movement, stability, and how your jeans fit!   Here’s a fast and effective lower body workout you can do with just your bodyweight. This workout includes exercises targeting all major muscle groups in your lower body, such as your quadriceps, hamstrings, glutes, and calves.

Lower Body Bodyweight Workout

Warm-Up (5 minutes):

• Jumping Jacks – 1 minute
• High Knees – 1 minute
• Butt Kicks – 1 minute
• Leg Swings – 1 minute (30 seconds each leg)
• Bodyweight Squats – 1 minute

Workout: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3 rounds.

1. Bodyweight Squats:
   1. Stand with your feet shoulder-width apart.
   1. Lower your body into a squat position, keeping your chest up and knees behind your toes.
   1. Return to the starting position and repeat.
      
      
2. Lunges:
   1. Stand tall and take a big step forward with your right leg.
   1. Lower your body until your right thigh is parallel to the floor and your left knee nearly touches the ground.
   1. Push through your right heel to return to the starting position.
   1. Alternate legs with each rep.
      
      
3. Glute Bridges:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.
3. Lower your hips back to the starting position and repeat.
   
   
4. Bulgarian Split Squats:

1. Stand a few feet in front of a chair or bench.
2. Place your left foot on the chair behind you.
3. Lower your body until your right thigh is parallel to the floor.
4. Push through your right heel to return to the starting position.
5. Switch legs halfway through the set.
   
   
6. Calf Raises:

1. Stand with your feet hip-width apart.
2. Raise your heels off the ground, standing on your toes.
3. Lower your heels back to the ground and repeat.
   
   
4. Jump Squats:

1. Perform a regular bodyweight squat.
2. Explode upwards, jumping as high as you can.
3. Land softly and go straight into the next squat.

Easy to do, fast and ready for you!  Take this leg workout for a spin!