I usually follow workout programs and rarely freestyle at the gym or on my own, but I have come to love some moves and routines more than others, so I decided to create my own lower body workout! You’ll need weights, stamina, and about an hour to complete this — and it will leave you wobbling! I wouldn’t post this if I hadn’t already done it a few times and I can attest that this is an advanced workout. If you do it right, you’ll have nothing left at the end. Good luck!
- 30 jumping jacks
- 30 squats
- 15 total side-to-side lunges
- 5 inchworm walk outs
- Quad and hip flexor stretch
How to do an inch worm:
Weighted goblet squat x15 (30-40 pounds)
Hold one heavy weight in both hands at chest level. Squat down until your hamstrings are parallel to the floor then come back to standing position and squeeze those glutes!
Light weight/no weight squat jumps x15 (0-15 pounds if using a weight)
Start in the standing position and squat down, keeping your knees behind your toes. As you come up, jump at the top and land softly in the squat position. If you hold a weight, hold one weight in both hands.
Weighted squat to hip hinge x15 (one weight each hand; 15-25 pounds)
With one weight in each hand, drop into a squat, then return to standing position. From there, bend forward from your hips, putting a slight bend in your knees. Slide your weights down to shin level, then return to standing. Don’t forget to squeeze those qlutes at the top!
Start in standing position then drop into a squat, placing both hands flat on the floor in front of you. Jump your feet back so you are in high plank position. From there, jump your feet back in then return to standing. Go as fast as you can!
Weighted sumo squat x15 (one weight in both hands; 30-40 pounds)
Stand with your feet a little wider than hip width apart with your toes facing out. Drop into a sumo squat, keeping your knees in line with your toes and your pelvis tucked under you, then return to standing. (Squeeze!!)
Sumo jumps x15
Starting from the sumo squat position, drop into a squat and then jump up, landing softly in the squat position. If you hold a weight, hold one weight in both hands at chest level.
Weighted bulgarian split squats x15 each leg (15-25 pounds)
Get into a lunge position with your right leg elevated on a bench or Bosu ball. Lean forward so that your chest is over your quad, and squat down, holding one weight in each hand. You should feel this in the side of your butt! After 15 reps, switch legs.
Forward lunge into knee tuck x15 each leg (can put back leg on Bosu ball or bench for added difficulty)
Get in the same position as a bulgarian split squat, but keep your back foot on the floor or on a Bosu. Drop into a lunge, then explode back and up into a standing knee tuck. Add a jump at the top if you can!
Weighted backward lunges x15 each leg (15-25 pounds)
From standing position, swing your right leg back and lunge at 90 degree angle. After 15 reps, switch legs.
Jump switch lunges x30 total
Drop into the lunge position and switch your feet while jumping up!
Weighted curtsy squat pulses x15 each leg (15-25 pounds)
Place your left leg behind your right, making sure your knees are in line with one another. Lean forward slightly and squat down, holding one weight in each hand. Instead of coming all the way up, come half way up and keep pulsing for 15 reps, then switch legs.
Skater jumps x30 total
Tuck your right leg behind your left and bring your right arm forward at 90 degrees. Jump to your right and switch your legs, so you land with your left leg tucked behind your right and your left arm forward. Do 30 total.
Weighted surrenders x15 each leg (10-20 pounds)
Hold one weight in each hand at shoulder right, keeping your arms at 90 degree angles. From a standing position, drop your right leg down to the floor, following with your left. Bring your right leg back into a 90 degree angle as you stand up and follow with your left leg. Do 15 reps leading with your right, then switch to leading with your left. Good luck!
High Knees x30
Bring your right knee up to a 90 degree angle and then jump switch your legs, alternating for 30 total reps.
And you’re dead.
Optional: You can repeat each round and then retire it as you go along as opposed to repeating the whole workout! Sometimes this makes it easier mentally to know you don’t have to do a certain move over again later when you’re tired.