I don’t workout as much as I wish to at the moment. But working out at homes makes it less demanding, so that’s what I’ve been doing lately.
This is a workout with my favorite exercises for the lower body, targeting the thighs, hamstrings, and glutes (also known by its correct anatomical name, boo-tay).
The workout can easily be done at home. Instead of dumbbells, you can use a backpack with books with a weight that makes the exercises challenging.
You’re going to complete 8-12 reps of one exercise, then the next and so on – and then repeat the entire circuit 2-6 times, depending on your fitness level. In the uneven rounds you use your left leg, and the right in the even for exercise 1 and 3.You can also combine this workout with some upper-body exercises from
You can also combine this workout with some upper-body exercises from my favorite upper-body workout
Things to keep in mind
Focus on keeping your back straight, core engaged and shoulders back, and the dumbbell close to your shins as you travel down. Focus on keeping your hips square (don’t rotate with your upper body).
Do not lower the weight further down than your hamstring flexibility allows. When you stand up between reps, let your other foot touch the floor to maintain balance. Detailed description.
Like the one-legged deadlift, focus on keeping your back straight and core engaged. Start the movement by pushing your hips back, but don’t lower them like in a squat. Keep your knees pointing straight like your feet. Detailed description.
Reverse lunge with half kick
Step back into a lunge, keeping the majority of your weight on your front leg, keeping your knee pointed the same direction as your toes. Bring your back leg up towards your chest. Detailed description.
This is just inspiration, feel free to modify the workout so it suits your current level – listen to your body, and don’t do anything that feels wrong.