Finding Time for Fitness in a Busy Life

New Year, New You Lower Body Workout

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

 

 

 

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

I may share food ideas and recipes, but I am not a licensed dietitian. I can show you foods I love to eat which may have helped me achieve my weight loss and health goals. I cannot provide meal plans.

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