Lower Body Tabata Superset Workout (20 Mins)

January 23, 2020 by 1 Comment
Lower Body Tabata Superset Workout (20 Mins) - This workout will target legs & glutes and is broken up into four tabatas. Video included! #lowerbodyworkout #legday #tabata #hiit #workout #workoutvideo

This lower body tabata superset workout will take you 20 minutes to complete, and whew is it effective! It uses the same structure as last week’s workout focusing on upper body. If you’re looking for a longer, total-body workout, try doing the two back to back.

Lower Body Tabata Superset Workout

EQUIPMENT NEEDED

This lower body tabata superset workout is broken up into four tabatas. A tabata is 20 seconds of work / 10 seconds of rest x8. You’ll alternate between two exercises in each tabata.

The first tabata is a little different from the other three. It’s focused on glute activation. You’ll do the first four intervals isolating one side, and then switch to the other leg the second half. It’s not as sweaty and intense as the rest of the tabatas.

Because the bulk of this workout is intense, you get an extra 30 seconds of rest when you hit the halfway point of those three tabatas. The added recovery is important so that you’re able to push your hardest during the remaining work intervals.

Rest for 60 seconds after each completed tabata superest.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Lower Body Tabata Superset Workout (20 Mins) - This workout will target legs & glutes and is broken up into four tabatas. Video included! #lowerbodyworkout #legday #tabata #hiit #workout #workoutvideo

Workout Breakdown

TABATA 1 – resistance band loop

See 01:50 for a preview of the exercises and how to modify.

  • Clamshell Lift
  • SL Glutes Bridge

TABATA 2 – resistance band loop

See 06:17 for a preview of the exercises and how to modify.

  • Lateral Step Squat Jump
  • Bear Plank Hop – Jack

TABATA 3 – no equipment

See 11:30 for a preview of the exercises and how to modify.

  • Lunge Hop – Lunge Stomp (alternate legs each round)
  • Prisoner Knee Drive Hop

TABATA 4 – heavy kettlebell or dumbbell

See 16:41 for a preview of the exercises and how to modify.

  • Squat Cleans
  • 180 Squat Jumps

Similar Workouts

If you love this lower body tabata workout, try the following similar ones (or save/pin them for later!):

xo Nicole

Filed Under: Hand Weights/Dumbbells, Interval Training, Lower Body, Superset, Tabata, Video, Workouts Tagged With: , , , ,

Low-Impact Workout for Legs & Butt (15 Mins)

January 6, 2020 by Leave a Comment
Low-Impact Workout for Legs & Butt (15 Mins) - You'll flow through a 7-minute sequence of sliding and bodyweight exercises on the right and left. Video included so you can follow along! #lowimpactworkout #workout #legday #workoutvideo

The first video of 2020 is this 15-minute low impact workout for lower body. Whew will your glutes be burning by the end of it! Definitely do this one by following along with the video. Instead of using intervals, I’m going to guide you through the exercises and variations, flowing through the sequence continuously. Parts of this will be similar to barre/Pilates/megaformer workouts.

Low Impact Workout for Legs & Butt

EQUIPMENT NEEDED

  • Slider – you can use a dish towel if you have hardwood floors.

This low impact workout is a continuous 7-min flow of slider and bodyweight exercises. You’ll complete it on the left, rest for 60 seconds, then complete the same sequence on the right (15 mins total). Follow along with the video as I guide you through the exercises and variations.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

This is a low impact workout—no jumping, and suitable for all levels. To modify, just take breaks instead of doing the whole 7-minute sequence continuously.

Low-Impact Workout for Legs & Butt (15 Mins) - You'll flow through a 7-minute sequence of sliding and bodyweight exercises on the right and left. Video included so you can follow along! #lowimpactworkout #workout #legday #workoutvideo

Workout Breakdown

See 1:38 in the above video for a preview of each exercise.

Sliding Back Lunge

  • Full range lunge
  • Hold low for torso hinge
  • Full range lunge
  • Hold low for torso hinge
  • Hold low and slide back knee in and out

Sliding Curtsy Lunge

  • Full range lunge
  • Hold low, bend back knee in and pulse
  • Full range lunge
  • Hold low, bend back knee in and pulse

Donkey Kicks

  • Full range donkey kicks
  • Pulse at the top
  • Cross knee to tap opposite calf
  • Hold up top and swivel open
  • Straight leg pulses

Hope you enjoy this low impact workout for legs and butt! If you’re looking for similar workouts, check out my slider workouts and all my lower body workouts.

xo Nicole

Filed Under: Bodyweight, Butt, Lower Body, Sliders, Video, Workouts Tagged With: , , , ,

Lower Body Pyramid Workout (15 Mins)

September 30, 2019 by Leave a Comment

This 15-minute lower body pyramid workout will challenge your legs and glutes. And you may notice a change of scenery—we moved! I still have a lot of decorating to do, so reserve your judgement of the apartment until I’m finished. 😉

In this workout, I’m wearing LNDR leggings from Legit Activewear. Use the code NICOLE15 at Legit to get 15% off your first purchase! They’re online and located in Chestnut Hill for any local readers.

Lower Body Pyramid Workout

EQUIPMENT I USED

  • Resistance band loop – The heavier the resistance, the harder. You won’t need a huge range of motion for any of the exercises, so I’d recommend a medium to heavy weight.
  • Set of medium-heavy weights – Try to go slightly heavier than what you’d consider “medium.” I’m using a pair of 10 lb weights because it’s all I have on hand in my apartment, but if available, I would have gone a little higher (15 lbs). Option to have two sets on hand so you can go heavy for the deadlifts and clamshell lifts and a little lighter for the others.

This workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Lower Body Pyramid Workout (15 Mins) - Each round, you'll add on an exercise, building up to a string of 6 exercises. #legdayworkout #workout #legworkout #pyramidworkout #workoutvideo

Workout Breakdown

See times in the above video (next to each exercise name below) for a preview of the move and how to modify it).

  • Squat with Pulse (2:15)
  • Lateral Step x2 + Squat Jump (3:16)
  • Clamshell Hip Lift (4:57) – alternate side each round
  • Donkey Hop x2 + Kick (7:13)
  • SL Deadlift to Back Lunge (10:04) – alternate side each round
  • Star Jacks (13:32)

If you like this lower body pyramid workout, I have a few from the archives using this same structure. No videos to go along with them (yet), but they’re still great!

Next week I’ll have one focused on upper body, then core, then total body.

xo Nicole

Filed Under: Lower Body, Pyramid, Video, Workouts
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