10-Minute Lower Body Self-Guided Workout

“Independent, athletic. I been sweating, doing calisthenics. Booty vicious, mind yo business. I been working, working on my fitness.” – Lizzo

I mean…is there anything else to say?

Last week, we shared with you a quick 15-minute workout & you wanted more! Well, here is your quick 10-minute lower body blast for work it Wednesday! For a visual of these movements, see the video at the bottom or join us in May as we re-launch our class passes!

1. Warm-Up (3-minutes)

Walk in circles, climb your stairs, or walk your driveway a few times for a total of 3-minutes.

2. Plie Squat to Plie Squat & Calf Raise (1-minute)

Step wide & rotate your legs so the knees and toes are facing the sides of the room. With your shoulders remaining over your hips, bend your knees and lower your hips. Think about squeezing your heels together to return to standing. Do this for 30-seconds.

For the next 30-seconds, lift your heels at the bottom of your pile squat. Lower your heels before returning to standing.

3. Reverse Lunge to Lunge & Knee Lift (1-Minute)

Plant your right foot and step backwards with your left foot, bending both knees to 90-degree angles for a reverse lunge. Push off your right heel to return to standing for 30-seconds.

For the next 30-seconds, lift your left knee forward instead of stepping together.

3. Deadlift to Single-Leg Deadlift (1-Minute)

Stand with your feet under your hips. Lean forward keeping your back in neutral and putting weight into your toes. Press into your heels to return to standing for 30-seconds.

For the next 30-seconds, as you hinge forward, lift a leg behind you. Try to keep your head and foot in one straight line. Press through your heel to return to standing.

4. Squat to Squat & Hip Extension (1-Minute)

With your feet hips distance apart, lower your hips down into a squat while keeping your chest lifted. Press through your heels to return to standing for 30-seconds.

For the next 30-seconds, as you press through your heels to return to standing, extend one leg behind you. Make sure to squeeze your glutes as you lift the leg & then return to standing to repeat slowly.

5. Lateral Lunge to Lateral Lunge & Adduction Squeeze (1-Minute)

Stand with your feet together. Step to the side with your right foot, bending your right knee and keeping your left leg straight. Press off your right foot on to your left leg bring your feet back together for 30-seconds.

For the next 30-seconds, as you press off your right foot, cross your right thigh in front of your left & squeeze. Step back out to the side and repeat for 30-seconds.

6. Lateral Lunge to Lateral Lunge & Adduction Squeeze (1-Minute)

Repeat this exercise on the other side!

Posted in FIT4MOM Asheville, Fitness.

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