Hi all!! Happy Friday!
Coach Kim is back with another 5 weeks of workouts!! This time, she’s separated each week/ video by body area. Over the course of the next 5 weeks, she’ll cover the upper body, lower body, core, cardio, and total body! This week she’s focusing on the lower body. Everything is very low-impact, beginner orientated. Additionally, each move can be modified to be more or less difficult for you! In case you missed it, Kim focused on the upper body last week in THIS POST.
Take it away, Kim!
Welcome to #legday friends!! A strong lower body is important for so many reasons. A lot of these muscles are engaged in our everyday movements. Which is great news! That means that we don’t have to venture into unknown territory just to get a workout in! All of these movements/ workouts are very low impact and specifically geared towards beginners. Although, each move is very very modifiable to fit your body’s needs. Feel free to crank up the heat with a little bit of speed or weight!
Let’s get to it!
Lower Body Workout
This whole workout should be done for time. 6-10 reps per exercise with a 15-30 second rest. Complete 2-3 rounds.
Banded Lateral Squats
Place a band around both legs, just above your knees (this can also be done without a band if you don’t have one). Stand up straight with your feet hip width apart. Pick one foot up and step out to the side, bending your knee as you push your hips back and lower yourself into a squat. Bring your foot back to hip width apart. Repeat on the other side. Repeat, alternating.
Reverse Lunges
Stand up straight with your feet hip width apart. Keep your core engaged. Take a large step backward with one foot, bending both knees simultaneously and keeping your chest high. Push off the ground with the back foot and step forward to stand up straight. Repeat with the opposite leg. Repeat, alternating.
Step Ups on Stairs
Stand up straight with your feet hip width apart near a step-stool, curb, or stairs. Step up with one foot, then the other. Step down with one foot, then the other. Repeat, alternating which foot you start with.
Good Mornings
Stand up straight with your feet hip width apart. Brace your core and pull your shoulders back. Hinge at your hips, pushing them back while keeping your back flat (think closing a door with your glutes). Squeeze your glutes as you push your hips forward to stand up straight. Repeat.
Squat to Box
You will need a chair or bench for this exercise. Stand up straight with your feet hip width apart or slightly wider. Keep your core engaged. Push your hips back while simultaneously bending your knees. Lower yourself to tap the chair, like you were about to sit down but changed your mind. Push through your feet to stand up straight. Repeat.
