Lower Body — Page 6

Lower Body AMRAP Workout (Bodyweight)

May 28, 2019 by Nicole 1 Comment

Bodyweight Lower Body AMRAP Workout - Lower Body | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

This lower body AMRAP workout is the second of three in this series. Last week’s was total body if you missed it. It’ll focus on legs and glutes and is perfect to do as your next leg day workout. No equipment is needed, so you can do it anywhere—home, gym, hotel room, outside.

If you follow along with the video, don’t worry about going at the same pace as me. The goal is to get through as many rounds and reps as you personally can.

Lower Body AMRAP Workout (Bodyweight)

This lower body amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises. In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping)

Always listen to your body, modifying or stopping as needed. I show modifications for each exercise in the above video (times listed below).

Bodyweight Lower Body AMRAP Workout | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

Workout Breakdown

AMRAP 1

See 1:48 for preview of exercises and how to modify.

2 Squat Jacks 2 Jumping Jacks (5 reps)
Lunge Hop – Lunge Stomp (5 reps, each leg)

AMRAP 2

See 6:57 for preview of exercises and how to modify.

Hovering Donkey Kick to Fire Hydrant (5 reps, each leg)
Surrender Squat Jump (6 reps, alternating lead leg)

AMRAP 3

See 12:00 for preview of exercises and how to modify.

Squat Jump Lateral Leg Lift (6 reps, alternating legs)
Curtsy Lunge Hop to Low Back Lunge Step (5 reps, each leg)

xo Nicole

Filed Under: AMRAP, Bodyweight, Lower Body, Video, Workouts Tagged With: AMRAP

Step HIIT Workout for Lower Body – 15 Minutes

March 18, 2019 by Nicole 1 Comment

Step HIIT Workout for Lower Body - This HIIT workout uses a step bench and weight to burn out the lower body. #stepper #hiit #lowerbodyworkout #stepworkout

This step hiit workout will take you just under 15 minutes to complete and targets lower body. I’m using a cube stepper, but a longer step bench works great, too.

When I was home visiting my parents last week on the Vineyard, I shot a bunch of stepper workouts. I keep my step bench there because I have zero space in my apartment. I know not all of you have a stepper, so I’ll spread out publishing the workouts I shot using mine. In between will be bodyweight, resistance band, etc. workouts.

Step HIIT Workout for Lower Body

EQUIPMENT I USED:

Stepper (a step bench works, too) – I’m using all four risers; use fewer to make the exercises easier.
1 heavy weight (or two medium weights) – I’m using a 20-lb dumbbell, scale up or down to match your fitness level. A kettlebell or medicine ball would work, too.

This step hiit workout uses an interval structure of 30 seconds of work and 10 seconds of rest. You’ll go through five exercises a total of four times. The middle three exercises in the circuit isolate one leg. The first time through the circuit, do them all on the left leg. Second time through, all on the right leg. And so on.

If you’re following along with the video, at the halfway point, I give you 30 seconds of recovery instead of 10 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Step HIIT Workout Breakdown

See 1:31 in the above video for a preview of all the exercises and how to modify them.

Squat to Sit – This is the one exercise that will be more challenging if you use fewer risers on your step bench. If your bench is too low to sit down completely, just do a regular weighted squat.
Uneven Squat Pulse to Step Up – Use the weight for this one unless modifying.
Uneven Squat Hop to Step Up – This builds off of the previous exercise, adding in more explosive movement and ditching the weight.
Pistol Squat – If you’re advanced, do this with the weight.
Up ‘N Overs

If you enjoyed this workout, I have a couple other lower body stepper workouts you’d love:

xo Nicole

Filed Under: Hand Weights/Dumbbells, Interval Training, Lower Body, Step Bench, Video, Workouts Tagged With: stepper

HIIT Workout for Legs & Butt

February 4, 2019 by Nicole Leave a Comment

This HIIT workout for legs & butt will take you just 15 minutes to complete. You don’t need any equipment for it, but a resistance band loop is optional for the first two exercises.

After all the arm song workouts, I figured we’d switch up the muscle group focus this week and work the lower body. This one is challenging—you’ll notice me struggle hard during certain parts in the video.

HIIT Workout for Legs & Butt

EQUIPMENT I USED:

Resistance band loop (optional for first two exercises) – you can do the whole thing just bodyweight

There are five exercises in this workout. You’ll do three rounds of each exercise before moving onto the next. The interval structure is 30 seconds of work / 10 seconds of rest x3. You get 30 seconds to rest before moving on to the next exercise.

After you’ve done the three sets of each exercise, you finish the workout by going through the five exercises in a circuit fashion using the 30/10 interval structure (x5).

Here’s a breakdown if that’s confusing (or just follow along with the video!):

Exercise 1: 30/10 x3
Rest 30 sec
Exercise 2: 30/10 x3
Rest 30 sec
Exercise 3: 30/10 x3
Rest 30 sec
Exercise 4: 30/10 x3
Rest 30 sec
Exercise 5: 30/10 x3
Rest 30 sec
Exercises 1-5: 30/10 x5

As with all workouts, make sure you’re properly warmed up beforehand. I have a 5-minute warm up on the blog/channel, or you could do your own. Always listen to your body, modifying or stopping as needed.

At the start of the video (1:53) I show a preview of the exercises as well as how to modify them. The modifications don’t include jumping so that those who are looking for a lower-impact workout can do this routine as well.