15-Minute Lateral Low Body Workout (Video)

15-Minute Lateral Low Body Workout (focus on abductors)

Wow my butt is feeling it after shooting this workout yesterday! 🙂

Today’s workout is going to focus on lateral movements and the outsides of our lower body (abductors). It’s great for everyone, but can be especially beneficial for runners. Running is a very forward-backward, single-plane activity so to prevent muscle imbalances, it’s good to mix in some workouts using lateral (side-to-side) movements. I loved megaformer workouts during marathon training for this reason–the lateral sliding on the machine is so good!

I teamed up with Iron Lily on this workout, so let’s first take a second to admire the leggings I’m wearing! Iron Lily is an LA-based women’s activewear line to which I was recently introduced. As a newer brand, the current collection is small, but I instantly was drawn to their leggings. The mesh panel, color blocking and visible seams are totally on trend, and the compression material makes them great for high-intensity workouts. If you like leggings that really hold everything in place, you’ll love these. And the waistband is wide and comes up high enough that the compression material is still flattering around your stomach. Iron Lily leggings

I’m wearing the Vanquish Leggings which retail at $106. It’s a higher price point (although definitely not as high as other brands I’ve seen!), but the quality is great and they’re made right here in the good ol’ USA, which I love. Check them out here!

15-Minute Lateral Low Body Workout

Watch the Video


This 15-minute workout is going to target your lower body using lots of lateral movements. So think abductors. We’re opening up the hips and forcing the outer thigh/side butt area to work. The 15 minutes is broken up into three exercise combos. After each 3-minute combo, you’ll do a 60-second cardio blast. No equipment is needed.

15-Minute Lateral Low Body Workout (focus on abductors)

Combo 1 | Curtsy Lunge + Curtsy Lunge Hold (Balance!)

30 seconds of movement + 10 seconds holding x6 (3 times each leg, alternating)

Curtsy Lunge | Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can until it hovers off the ground. To modify, plant the ball of your foot on the floor for stability instead. From this deep lunge position, you’re going to press back up to standing, just lightly tapping your left foot to the floor before sinking back down into your next rep.

Curtsy Lunge Hold | Hold the bottom of your curtsy lunge and then try to hover the back left foot off the ground so that you’re balancing low on your right side.

Speed Skater 60 seconds

These are like side-to-side leaping curtsy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a curtsy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.

Combo 2 | Hydrant Crunch with Lift + Pulses (Straight)

30 seconds of movement + 10 seconds pulsing x6 (3 times each leg, alternating)

Hydrant Crunch with Lift | You’ll be in a stacked/open tabletop position for this one. To set up, get onto all fours and then lower onto your left elbow. Open up your right hip like a dog peeing on a fire hydrant so that your hips are stacked and you’re facing the side of the room rather than the floor. From here, you’re going to crunch the right knee in towards the right shoulder. Extend it back out straight and then lift it up as high as you can keeping the hips stable and lower. Repeat.

Straight Leg Pulses | Hold the leg out straight, thigh bone rotated open (knee and toes point to the wall, not the floor) and from there pulse up and down.

Speed Skater 60 seconds

Combo 3 | Sumo Squat Lifts + Pulse Wide

30 seconds of movement + 10 seconds pulsing x6 (3 times each leg, alternating)

Sumo Squat with Lift | This is a wide-stance squat with a lateral leg lift. Feet wider than hip-distance apart, squat down low. Shift your weight into the left side and then as you begin to straighten the left side and rise up, lift the right leg straight up and out to the side. Lower it, bringing your weight back to center in that deep squat. 

Wide Sumo Squat Pulses | Hold a wide squat and angle your toes outward, knees tracking in line with toes. From here, you’re going to pulse your legs out wide (think of pulling your knees towards the back of the room while you squeeze your glutes).

Speed Skater 60 seconds

And you’re done!

15-Minute Lateral Low Body Workout (focus on abductors)

Good Stretches to Do after This Workout

These are two great stretch options for this particular workout:

15-Minute Lateral Low Body Workout (focus on abductors) 15-Minute Lateral Low Body Workout (focus on abductors)

WEARING | leggings c/o Iron Lily // tank c/o Reebok (old but similar here) // Nike sneakers

Let me know in the comments if you try the workout!

signature

Disclosure: This post was sponsored by Iron Lily. While I was compensated for my time, all opinions–as always!–are my own. I appreciate your support of the brands who make this blog possible! 🙂

20-Minute BOSU Interval Workout

20-min-bosu-interval-workout-1Hopefully no one remembers when I excitedly announced I’d be posting BOSU workouts to the blog starting in Fall (of 2015) …

I’m the worst.

But let’s just focus on how exciting it is to add a new piece of equipment into the mix! I love using the BOSU ball for balance work, and hopefully you do, too because I’ll be posting more and more routines with it (in addition to all the usual stuff!).

20-Minute BOSU Interval Workout


Equipment I Used:

The focus of this workout is lower body, but there are lots of compound exercises that’ll hit your upper body and core as well. Set an interval timer for 20 rounds of 45 seconds work and 15 seconds rest. You’ll go through the following circuit of five exercises four times. 20-Minute BOSU Interval Workout - this one will focus on your lower body but uses compound exercises that engage the upper body and core as well

BOSU Squat Jumps with Pulses at Bottom | Pulse, pulse, jump; pulse, pulse, jump. Start in a low squat position on the BOSU, feet about hips width apart. In this lowest squat, pulse twice (up an inch, down an inch, up an inch, down an inch) while your legs work to stabilize you on the ball. After your second pulse, take it to a jump squat, pressing through the feet as you jump upward, and then landing softly back on the ball, fluidly sinking right back down into the low squat position. If you don’t feel comfortable jumping on the BOSU ball, just do a regular squat (pulse, pulse, squat). 

BOSU Torso Twist in Lunge (right) | Start in a low lunge position with front foot on the BOSU ball and a weight (dumbbell or med ball work) held in both hands, arm extended out in front of you at chest height. From this starting position, twist your torso over the front leg (if right foot is forward, twist to the right), keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Twist back to center.

BOSU Torso Twist in Lunge (left)

BOSU Squat Hop Burpees | Start in a plank position with your hands on the BOSU ball. From here, hop your feet forward to the floor, releasing your hands so that you land in a low, wide squat position. Staying low, hop both feet up and onto the BOSU ball. Pause there for three seconds, stabilizing in your low squat. Then quickly reverse the sequence, hoping off the BOSU to a wide floor squat and then jumping the feet back as you land in high plank.

Everything should be done quickly except for the pause in a squat on the BOSU. Plank, quick hop floor squat, quick hop BOSU squat and hooooold, quick hop floor squat, quick hop plank, quick hop floor squat, and so on…

BOSU Truck Driver (flip the BOSU) | Flip the BOSU ball over so that the rounded part is on the floor. Start by standing on the overturned BOSU, squatting down, weight in your heels, hips down and back, core engaged and chest open. Hold a dumbbell on its ends, palms facing in towards each other, and extend arms straight in front of you at chest height. You’re going to maintain this position the entire duration of the exercise. From here, you’re just going to rotate the weight in your hands, tipping one end up and then the other, as if your hands were on a steering wheel. Try not to bend the arms or let them drop below chest height as you rotate them back and forth. 20-Minute BOSU Interval Workout - this one will focus on your lower body but uses compound exercises that engage the upper body and core as well

WEARING | Tank c/o Lucy (sold out but similar HERE) // Terez leggings / (use code nicole25 for 25% off any purchase) // Bra c/o Lululemon // Nike Flex Supreme TR 3 sneakers

What are your favorite BOSU ball exercises? Let me know and I’ll incorporate them into a future workout!

signature

Bodyweight Interval Workout (Perfect for Hotel Rooms while Traveling!)

16-minute bodyweight interval workout -- perfect to do in your hotel room while traveling!Note to self: Remove bottle of wine from bedside table before shooting a workout. Oh, and maybe do a better job making the bed.

During my stay at Hotel Marlowe last week (see yesterday’s post for details), I put together this quick interval workout that’s perfect to do while traveling. There’s not a lot of jumping around so you won’t disturb people in the room below you and it doesn’t require much space at all.

Bodyweight Interval Workout

Set an interval timer for 16 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of four exercises four times. 16-minute bodyweight interval workout -- perfect to do in your hotel room while traveling!

Blast Off Push Ups | Start in a plank position with hands either a little wider than the shoulders (if you want to target the chest with your push up) or stacked under the rib cage in close to your body (if you want to target the triceps with your push up). I’m doing them in these pictures with my hands narrow (I think this way is harder!). From here, bend your knees and shoot your hips back, pressing into your hands so that you’re in a bent-knee down dog position (think of an animal crouching before leaping at prey … weird visual, but whatever, it works!). From here, you’re going to shoot forward back into plank and fluidly right down into your push up. As you press up to straight arms, bend those knees and shoot your booty back into that crouching position.

In the pictures, it looks like I’m stopping in plank before doing the push up, but this should be an explosive forward and down movement–you shoot right into and through plank, down to your push up.

Knee Drivers in Low Lunge | Start in a deep lunge: right foot planted on the ground (keep weight in your heel) with knee bent to a 90 degree angle and the ball of your left foot planted on the floor as far back as you can extend that leg. Your goal is to stay this low on your right leg the whole time. Keeping all your bodyweight in the right heel, drive your left knee forward, in towards your chest and then extend the leg back out, ball of foot tapping lightly back into starting position before going right into your next drive. You want to shift as little weight as possible into your left foot while doing this (focus on that isometric hold on the right).

Next time you go through the circuit, you’ll do this on your left leg. So in total, you do each leg twice in this workout.

Corkscrew Kicks in Plank | Start in a high plank position with your hands stacked under your shoulders. From here, crunch your right knee in towards your chest. Keeping it tucked in, twist through your waist so that your lower body is facing the left (right kneecap now points to the wall rather than the floor). From here, kick your right leg across your body, straightening it to a hover. Reverse the movement back to the starting position.

You’ll do this to the same side the entire 45 seconds. Next time through the circuit, you’ll switch sides. So in total, you kick to each side twice in this workout.

Plie Squat Pulses, Heels Lifted | Start in a wide-stance squat with feet pointing outwards, knees tracking in line with the toes (so engage your outer thighs and glutes to pull the legs open wide). Knees should be deeply bent–get as low as you can–and torso should be upright. From here, lift up onto the balls of your feet and begin to pulse, keeping your knees bent and staying low in the squat position. Lifting the heels makes this a balance challenge.

If lifting your heels isn’t happening, just do the pulses in a regular plie squat, feet flat on the floor. 16-minute bodyweight interval workout -- perfect to do in your hotel room while traveling!

Even if you’re not in a hotel, try this workout! Great for small apartment spaces and busy days when you can only fit in a quick sweat sesh. 🙂

signature