New Year, New You Lower Body Workout
New Year, New You Beginner Lower Body Workout
Ok, you may know, I LOVE working lower body! Squats, lunges, deadlifts, and everything else. Your lower body has the biggest muscles which means they burn the most calories! And hey, everyone wants to burn a ton of calories!
I have a great lower body workout for you to add to this beginner series of workouts. This one has no squats, no lunges, no deadlifts, and no weights! You can do it ANYWHERE! And the best part: you are on the ground for all of it. You will be either laying on our side or on your hands and knees. And only 4 moves! I love an easy, not a ton of moves workout!
Oh wait, I said easy. HA!
Yeah, this may be 4 moves on the ground with no equipment BUT you will feel the burn. These exercises are all leg burns. Your booty will burn, your inner thighs will burn, Your hamstring will burn! It will be great! Each exercise you will do 30 seconds of each move, one sided then switch to the other side for 30 seconds. You will still have 15 seconds of rest in between each move and that will be the perfect amount of time to stretch the muscles a bit. Keep track of the reps you do on one side, so you can do the same amount of reps on the other side.
Here is a video of me doing one complete round of this workout.
Step By Step Instructions
Left Side leg lift
- First, start laying on your left side, with your head propped on your hand for support
Try to keep our hips level and facing in front of you - Next, slowly raise you right leg, keeping your right foot flexed
- Then, slowly lower it back down
- Repeat
Right Side leg lift
- First, start laying on your right side, with your head propped on your hand for support
Try to keep our hips level and facing in front of you - Next, slowly raise you left leg, keeping your left foot flexed
- Then, slowly lower it back down
- Repeat
Clamshell Left
- First, start laying on your left side, bending your knees to 90 degree angles and one on top of the other
- Next, raise your right knee, keeping your right foot flexed and your right heel up against your left foot
- Then, lower back down
- Repeat
Clamshell Right
- First, start laying on your right side, bending your knees to 90 degree angles and one on top of the other
- Next, raise your left knee, keeping your left foot flexed and your left heel up against your right foot
- Then, lower back down
- Repeat
Left Inner thigh raise
- First, start laying on your left side
- Next, bend your Right leg and put it over your left leg with your right foot on the ground
- Then, slowly lift your left leg as much as possible
- Slowly lower back down
- Repeat
Right Inner thigh raise
- First, start laying on your right side
- Next, bend your left leg and put it over your right leg with your left foot on the ground
- Then, slowly lift your right leg as much as possible
- Slowly lower back down
- Repeat
Donkey kicks Left
- First, start on your hands and knees
- Next, raise your left leg behind you in a 90 degree angle so your knee is level with your hips, try not to arch your back
- Lower your knee back towards the ground, hovering over the ground if you can
- Repeat
Donkey kicks Right
- First, start on your hands and knees
- Next, raise your left leg behind you in a 90 degree angle so your knee is level with your hips, try not to arch your back
- Lower your knee back towards the ground, hovering over the ground if you can
- Repeat
Hi there! I’m Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
I love this! I used to be really into working out and even became a trainer. I unfortunately stopped working out in 2018 and have lost pretty much all my muscle. I am having to start from square one and this looks like something I will enjoy!
Muscle goes so fast, its so sad! But that is great that you are looking to get back on track!
This is great! Always looking for new ways to shake up my workout routine! Looking forward to putting some of these into action
These are exercises that I could do while watching tv. My boys could also join in to make it more fun.
Definitely!
I need to start doing some workouts at home. I jog, but I’d like to concentrate on other parts of my body as well.
Working out at home is so fun!
I am busy imagining how my legs would feel the next day, like total jelly but in a good way. I always like the soreness after a workout, makes me feel I did something right.
Feeling like jelly is the best! ahaha
I always love to read your exercises – you provide so much detail, it is so helpful! I will give these a try soon.
Thanks so much! I hope you enjoy them!
Perfect time for me to read this post! Have to get a little of a shake going after the holiday season before my trip to Cuba in a couple weeks, eek!
This is a workout that I could actually do. It’s my lower stomach that I really want to work on too!
I have a great lower belly workout, too!
https://fueledbycoffeeandfitness.com/2018/08/14/lower-belly-pooch-blast/
This sounds like a workout that I can do at home easily. My January resolution is to get back on the healthy diet and start going to the gym again.
I love workouts that you can do at home! Thank you for the inspiration!
I actually did some of this workout at home especially this winter. It helps with my side belly and to my tummy muscles really works.
This is a really great workout for a beginner like me. I have been the worst about working out recently but need to get back into it and I am loving this lower body workout!
It is a great burner! 🙂
I did not take any resolutions this year but I do want to get back in shape! Those exercises look great! i need to give them a go!
Definitely worth it! 🙂
I love how this workout can be completed at home! Great inspiration! Thank you!
This sounds like a great lower body workout for people who are looking to work out a bit more in January. I love that they seem quite simple to do as well, I’m all for a simple starting point.
Definitely! 🙂
Donkey kicks are a great idea to help lift and tone your buttocks. I like doing them on the mat.
LOVE donkey kicks!
Wow! That was so amazing! I think I should do this workout for this year! And I am really glad to know these! Thanks!
I have 2 more beginner workouts coming this month! 🙂
Excellent workouts for beginners, I absolutely need to start exercising again now! I stopped doing them sometime ago and it’s time! Thanks for reminding me.
No problem. I hope you enjoy them!
Will be definitely adding this routine to my workout plan this week
Yeah! These are great exercises!
awesome workouts! I love doing donkey kicks such a good booty workout!
Definitely!
great workotu girl- i def love a good booty work out!
ME TOO!! haha
I have definitely been getting my leg workout in riding bikes with my son to school every day, but this is a great option for the days that the weather isn’t great and I still need something. I could easily do this at home after putting the kids to bed.
Riding bikes is so great for the quads! So fun!
Oh I have never done clam shell, definitely have to add that to this weeks routine. Donkey kicks are one of my favorites and I tend to keep that in rotation fairly often.
Clamshells are so great and get pretty intense! haha
Oh yes please! Pinning this so I can come back to it after my vacation. Thanks friend!
Yay!
Lower body is not my favorite. I didn’t realize those exercises burnt the most calories though, so I may revisit and revise my distaste. 😉
They burn the most because they are the biggest muscles! Woo!
I really want to try to get in better shape this year. I am going to these!
Great! I hope you enjoy them!
This is great workout for a beginner. I just recently started going to the gym and trying to exercise daily. I will have to try some of these exercises on leg day.
These are a great addition to leg day!
Amanda, you rock! I watched your video and marveled at your sweet disposition as you did those not so easy leg and thigh lifts. Ugh.. It brought back painful memories of gym floor exercises that I don’t want to do again. The cutest part was when a little one stepped briefly into the video, it made me laugh out loud and made my morning. Keep it up! 🙂 ps, yes I work out, I just do other forms of exercise; dance, martial arts, orangetheory, hiking and yoga.
Thank you so much! I think every time I try to shoot a video, one of my kids comes through. haha! Those are great workouts! I love to dance and do yoga also!
A great workout for your lower body and easy enough for beginners to follow. Love the appearance of your little in the video, this happens to me often as well!
Yeah, someone always peeks in. Its sweet. They want to be involved. haha
This looks like a workout that I may actually be able to handle. Thank you for the great instructions.
You can do it!!
You always have the best workouts! Everything, from how-tos to videos, is so super-helpful for anyone who needs a new routine to try!
Thanks! 🙂
This is great, something I can follow. Can’t wait to to start exercising again.
Hope you love it!
I love how this workout can be done anywhere. Sometimes it’s so hard for me to get to a gym, so this is perfect!
I love workouts that I can do at home or traveling! 😉
This is a great guide. I work from home now and don’t really go out willingly to like gyms or anything, so I’ve been looking for a guide for at home workouts.
This is exercise 3 of 5 for my beginner workout series! 2 more will be posted this month! Stay tuned. 🙂
This is such a great workout. I have been meaning to more of this lately.
Yay! I hope you enjoy it!
Some great tips here! Following this advice should really help everyone have a happier, healthier, more prosperous 2019! X
Definitely!
First of all, youre gorgeous! Second you make it look easy but I would like to follow along
Thank you! 🙂
I love your workouts and how versatile they are!
thanks!