Hey ladies, are you excited to unlock the strength in your lower body and stride confidently towards your fitness goals? Here’s our 28-Minute Lower Body Strengthening Workout, crafted with your strength and empowerment in mind. From sculpting sleek legs to boosting endurance, this routine is your passport to a stronger, more resilient lower body!
Lower Body Strengthening Workout
Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.
Equipment: ankle weights, dumbbell, medicine ball
Warm Up: Instead of the warm up below, you can start with a yoga flow, a set of dynamic stretches or take a 20-30 minute walk.
Cool Down: To finish your workout, you can opt for this lower body cool down routine instead of the one below.
WARM UP & COOL DOWN
28-Minute Lower Body Workout Instructions
1. Alternating dumbbell swing: 60 seconds. Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell in your right hand. Squat and bring the dumbbell between your legs. Stand up, swing the dumbbell up to about chest height, and switch it to your left hand. Return to the squat position, and keep alternating hands for 60 seconds.
2. Curtsy lunge side kick: 30 seconds + 30 seconds. Take a big step back with your right leg, crossing it behind the left, and lunge. As you stand up, kick your right leg out to the side and up. Repeat for 30 seconds and then switch sides.
3. Calf raises: 60 seconds. Stand with our feet hip-width apart. Raise your heels off the floor and squeeze your calves. Return to the starting position, by slowly lowering your heels, and repeat.
4. Inner thigh squeeze and lift: 30 seconds + 30 seconds. Lie on your side with a medicine ball in between your feet. Slowly lift the ball up toward the ceiling and then lower it back down to the starting position. Repeat this movement for 30 seconds and then switch sides.
5. Reverse clamshell: 30 seconds + 30 seconds. Place the medicine ball between your thighs and bend your knees slightly. Keep your feet together and squeeze the ball with your inner thighs. Squeeze and release the ball repeatedly for 30 seconds, then switch sides.
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6. Frog bridge: 60 seconds. Lie on your back, bend your arms and knees, press the soles of your feet together, and let your thighs fall open. Squeeze the glutes, lift the hips off the mat, and pause for 1 second. Lower your hips and repeat the movement until the set is complete.
7. Lying hamstring curls: 60 seconds. Lie on your stomach with your legs fully extended, chest up, and your hands under your chest. Bend your knees, curl your legs up, and squeeze the glutes. Lower and straighten your legs and repeat for 60 seconds.
8. Kneeling roundhouse kick: 30 seconds + 30 seconds. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Keeping the knee bent, raise your left leg up and out to the side, until it’s level with your hip. Straighten the knee and kick your foot out to the side. Return to the starting position, repeat for 30 seconds, and then switch legs.
9. Single leg squat kickback: 30 seconds + 30 seconds. Stand with your feet a little wider than shoulder-width apart, transfer your weight to your right leg and lift your left foot off the floor. Bend your right knee, lower your hips back and squat. Stand up, then kick your left leg back. Lower your left foot to a few inches off the floor and repeat for 30 seconds. Return to the starting position and repeat with the opposite leg.
10. Wall sit: 60 seconds. Start in a squat position, with your thighs parallel to the floor and your back against a wall. Hold this position for 60 seconds.
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