If you love leg day this one’s for you and if leg day isn’t your jam this one’s for you, too. Often times it’s the movements we least enjoy that we need the most. Aside from opting out of squats, lunges, spring jacks, or deadlifts due to an injury, I encourage you to move out of your comfort zone and give this lower body DIY workout a go. And although it’s focused mainly on glutes, hammies, quads, and calves, don’t think your entire body isn’t working in concert to make these movements happen. Cheers!
Lower Body DIY!
You need a jumprope, dumb bells, and a place to step up.
Part 1: Warm Up Row/Bike/Walk/Jog 5 minutes
Part 2: Dynamic Movement – 1X
10 Samson Stretches
10e GBHE
10 Supermans
5 Inchworm Push Ups
Part 3: Repeat 4X
6e Step up Knee to Reverse Lunge (step up R, Knee L, Step off into reverse lunge w/R – do 2 on right before switching to left)
6e Corkscrew
12 Jumping Jacks
12 Sprint Jacks
12 Glute Bridge Pullovers
Part 4: Plyo HIIT 4X
12 Jump Lunges
6 Burpees
60 Jumprope Skips
rest 1 minute
Part 5: Cool Down Jog depending on time then stretch 30 seconds per side
Deep Glute Stretch
Spinal Twist
Chest Stretch
Deltoid Stretch
Calf Stretch
Thrive on,
Coach Jentry