LOWER BODY IN 8 MINUTES
This sequence will get your buns & thighs burning!
Plus, it will challenge your balance and make you move in all 3 planes of motion (read: forward/backward, side-to-side, & rotate – functional movements!). It only takes 8 minutes to do one round, so find lace up your shoes and find an open space. You can do this one anywhere!
Perform each exercise for 45 seconds. Take a 30-second rest. Repeat.
- Squat to Leg Raise
- Sumo Squat
- Single Leg Deadlift - Left Leg
- Single Leg Deadlift - Right Leg
- Curtsy Squat
Squat to Leg Raise
- Separate your feet hip-width apart. Make sure your feet & knees align directly forward or turned out slightly.
- Sit your hips back as though you’re reaching for a chair behind you. As you do so, bend your knees until your thighs are parallel to the floor.
- Press yourself up while keeping your heels firmly planted.
- As you straighten your legs, shift your weight to your right foot & lift your left foot off the ground, extending your left leg straight back.
- After a nice squeeze of your glutes & thighs at the top of the movement, lower your left foot to the floor & begin your next squat.
- Repeat and alternate which leg is lifting behind you.
SINGLE LEG DEADLIFT
- Stand completely upright with your feet close together and knees softly bent.
- Engage your abs & squeeze your shoulder blades together.
- Lift your left foot off the ground.
- Press your hips behind you and simultaneously lower your torso forward and raise your left leg behind you.
- Once your torso and left leg are parallel to the ground, slowly reverse the movement until you are fully upright.
- If you feel balanced, you can continue bringing your left leg forward until your knee is lifted forward of your torso.
- Repeat, then perform on the right leg.
Sumo Squat
- Separate your feet wider than your hips & turn your feet & knees out to a diagonal.
- Start with your hands by your side.
- Engage your abs & squeeze your shoulder blades together.
- Bend your knees and lower yourself down until your thighs are parallel to the floor & your knees are directly over your ankles.
- As you lower yourself down, raise your arms overhead.
- Once your thighs are parallel to the floor, press yourself up while keeping your heels firmly planted to the ground.
- Lower your arms as you straighten your legs.
- Repeat.
Curtsy Squat with Torso Rotation
- Stand with your feet hip-width apart.
- Engage your abs & squeeze your shoulder blades together.
- Step your right foot directly to the side so your feet are wide apart.
- As you shift your weight onto your right foot, lift your left foot & step diagonally backward & to the right.
- Bend both of your knees and rotate your torso to the right.
- Lower yourself down until your right thigh is parallel to the floor.
- To raise yourself up, press into your right heel and straighten your right leg.
- Rotate your torso back to center.
- As you extend your right knee, draw your left let to your left until your feet are wide apart (as in Step 3).
- Repeat on the opposite side.
Hope you enjoy this one! Let me know when you try it by posting to Instagram using the hashtags #HMBgirl! You got it, gorgeous!