Today I want to share my current lower body workout with you. I love this because it requires minimal equipment (dumbbells and a stability ball, and a bench or chair pushed up against the wall), but still gives you a killer workout that will leave you exhausted.
For each exercise, you will do 3 sets of 12 reps. Rest one minute between each set.
I normally take my dog for a brisk walk as my warmup, but today the roads are covered in ice and I am not known for my gracefulness and balance, so I settled for some burpees in my garage and just some general running around and being stupid because it was cold out there as my warm up today haha.
Here’s how the workout looks:
3 sets of 12 for each
Hold weight against your chest, feet slightly wider than shoulder-width (if you’re tall, go a little wider), toes pointed slightly outward, sit back and down between your knees, keeping the weight and your chest upright, feet flat on the floor – if you start to fall forward, widen your stance. And keep your knees pointed out! Then push back up to beginning position and repeat!
Stand up straight with slight bend in knees, hold dumbbells at sides, step forward and squat down. Keep head up and don’t allow your knees to push out past your toes, then push off and return to starting position. Repeat with other leg.
Hold dumbbells at your side while standing in front of a flat bench or chair (make sure chair is pushed up against a wall so it doesn’t move around). Step onto bench with left foot, push up through your heel to lift yourself up, pause, then lower down to starting position. Repeat for 12 reps then switch to right side.
Bulgarian Split Squats
Choose light to no weight for this exercise if you’ve never done it before. Your balance will be tested. You can add weight as you progress. Stand about 2 to 3 feet in front of a flat bench or some or chair pushed up against a wall. Face away from the bench with dumbbells at your sides. Extend one leg behind you and place your foot on the bench. Lower your body by bending the other knee. Don’t lean forward, drop straight down until thigh is parallel with floor, then push through your heel to raise back to starting position, without locking your knee out. Repeat.
Stiff-Leg Dead lifts (my favorite dead lift variation!)
Stand up straight with a slight bend in your knees and your feet around shoulder width apart holding dumbbells in front of you, resting on your thighs. Keep your back as straight as possible and bend over at the waist lowering the dumbbells over the tops of you feet, keeping your knees stationary. Lower the dumbbells until you feel a nice stretch in your hamstrings. Using your hamstrings,begin to raise the dumbbells straight back up. Your eyes should be facing up and your shoulders back. This will prevent your lower back from rounding. Squeeze up through the glutes and hamstrings until you’re standing straight up.
(I’m linking to a nice Youtube demo here because I feel like I have a hard time typing this out in a way that is going to make any sense haha.) Please take a moment to watch because this one is a killer and definitely a major player in this workout! Check it out here: Triple Threat