There are lots of weeks when I want to work every single muscle in my body in each workout, but there are also times when I split up my workouts for the week into upper body and lower body days.  One common driving reason for this upper body/lower body split would be that I’m just plain sore from a previous workout and not ready to work those muscles again.  Enter: the lower body workout.

I like lower body workouts because they are a bit easier to do at home or while traveling where equipment may be limited.  (It’s a bit more challenging to do an upper body workout with minimal equipment, although it can be done!)

So, this workout?  It targets the entire lower body: glutes/low back, hamstrings, inner and outer thighs, and calves.  Extra bonus if you do the workout barefoot to strengthen the muscles of your feet and lower leg stabilizers.  (I’m a huge fan of working out barefoot and haven’t had a single injury since I started incorporating barefoot training and yoga into my workout regimen.  This is saying a lot for someone who was basically just always in pain from the knee down all throughout my college career of cross country/track!)

I like to perform this workout as a circuit–This way I add a cardio component to the workout since I’m not resting in between exercises.  While one part of my body is working, another part is resting, so water cooler rest breaks are unnecessary.  (This means your workout is done in no time at all.  You’re welcome.)

So, here we go…

I always like to warm up with five minutes of jump rope, but you can also walk/run up and down the stairs or do some light jogging, jumping jacks, etc. to get yourself warmed up a bit.  Then I dive in.

Super Fast Lower Body Circuit

Exercise #1: Sumo Squats

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Tips & Tricks:

• Perform 12-15 repetitions.
• Feet stay flat on the floor throughout exercise.  Toes should point out at a 45-degree angle.
• Drive heels into ground and squeeze your butt as you come up.
• Imagine your butt and back are sliding down a wall behind you as you come down.  This will keep your chest from dipping forward or your butt from dropping too far back.  (You should be able to balance something on your head as you do this exercise.)
• Keep your knees back behind your toes throughout the exercise!
• To Modify: simply do not go down as far if you cannot complete the exercise with proper form.  Train your balance and stability first, and then move on to a deeper squat when you’re ready.

Exercise #2: Calf Raises

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Tips & Tricks:

• Perform 15-20 repetitions.
• Try to avoid resting your heels on the floor after each repetition, hovering just a centimeter above the floor.
• Consider pointing your feet inwards or outwards during additional rounds through the circuit to target the inner and outer portions of the calves.

Exercise #3: Side Lunges

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Tips & Tricks:

• Perform 10-12 repetitions per leg; then switch legs.
• Sit hips back as you go into the lunge.
• Knee stays behind toe!
• Chest stays tall, not pitching forward toward the ground.

Exercise #4: Stability Ball Hamstring Curls

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Tips & Tricks:

• Perform12-15 repetitions.
• Body stays in a straight line, shoulders to toes (squeeze your butt to help keep your form)!
• Not ready for the full hamstring curl?  Start with Stability Ball Bridges (below).
• Ready to kick it up a notch?  Perform Single Leg Stability Ball Hamstring Curls (also below).

Modified: Stability Ball Bridges

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Advanced: Single Leg Stability Ball Hamstring Curls

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Exercise #5: Skater Lunges

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Tips & Tricks:

• Perform 20-30 repetitions.
• Push front heel into ground to help jump and switch legs.
• Not quite ready for the explosive movement of a skater lunge?  Skip the jump!  (See below.)

Modified Skater Lunges

 

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Perform the circuit 2-5 times depending on ability level and time constraints.

Did you try it?  Comment below!

(Big, Important Side Note: Always consult your physician before beginning any exercise routine.)