Pressed for time? Many of us struggle to fit exercise into our already busy days. Additionally, many of us think that a workout needs to be be at least 45 minutes to count. Throw that thought out the window and get your fitness in 30 minutes or less while competing against the clock! (Compound body moves, like these, also help to make your workout more efficient). Try this quick lower body workout to work your legs to the max – minimal equipment needed!
Equipment needed: Medium weight dumbbells, a mat and a body bar (for balance).
Set up your equipment and start your clock. See how many times you can get through your circuit, and challenge yourself to improve your total rounds performed on the next attempt. (And be sure that form is always your top priority)!
Warm up with one round of the following (30 seconds each):
- Jogging in place
- Alternating body weight lunges
- Jumping jacks
- Body weight squats
Lower Body Workout Challenge
Choose five of the following moves to rotate as many times as you can in 25 minutes.
Weighted Walking Lunges (10 reps per leg)
Walk through the lunge instead of stepping your feet back together. Make it more difficult with a dumbbell in each hand. (Perform a basic lunge if space is an issue).
Dumbbell Deadlifts (15 reps)
Start standing straight, then bend, keeping your shins vertical and your back straight, hinging just at the hips. Return to standing for one rep.
Jumping Lunges (30 seconds)
Start in a lunge, then swing your arms to help propel yourself off the ground as you switch legs midair, landing on the opposite leg.
Ice Skaters (30 seconds)
Leap to your right and tap your left foot behind you, then leap to the left. For added difficulty during this lower body workout, tap your hand to the ground or keep your back leg elevated for a count before leaping to the other side.
Related: try this workout, then
Lateral Squats (10 reps per leg)
Perform a squat, step your left leg in so your feet are together, then step your right leg out to perform another squat. Repeat side to side. Make it more difficult by holding a weight in front of you.
Single-leg Romanian Deadlifts with Knee Raise (15 reps)
Hinge at your hips, keeping your body in as straight a line as you can (grab a body bar if you need help balancing).
Jumping Squats (30 seconds)
Perform a squat, then leap straight into the air, landing softly back into a squat.
Lunge Hops (30 seconds)
Perform a lunge, then leap straight into the air without switching legs, landing softly back into your lunge. Switch legs after 15 seconds.
Cool down with one round of the following:
Standing Quad Stretches (30 seconds per leg)
Grab your body bar or the wall for balance, gently pull your knee into your backside until you feel a stretch in the front part of your leg.
Low Lunges (30 seconds per leg)
You can use your dumbbells if you can’t reach the ground.
Downward Facing Dog (30 seconds)
Try to keep your back and legs straight as you lean your chest down for this hamstring and shoulder stretch.
Post written by an FFC contributor.