Hey everyone! We've got a 15 minute, lower-body workout today,
working your booty, and your legs.
It's a weighted workout, but there's no equipment alternatives if you don't have any equipment at home.
You can find the full program schedule on my brand new website,
and we've just launched a new feature so you can work out in a team of friends.
I'm also so excited to announce that along with my fitness equipment range,
I've just launched a new activewear range available at Walmart.com, so get it before it's gone.
Smash that thumbs up button for me, and leave me a comment down below,
and share this workout with your friends, and let's get into the workout!
We've got 16 lower body exercises, across 3 sets.
40 seconds on and 15 to 30 seconds off.
A few set of dumbbells would be useful, but if you don't,
you can follow along with no equipment alternatives as needed.
Let's start with squat variation.
Grab a dumbbell with a firm grip on one end,
and stand with your feet shoulder-width apart, and squat low.
Then take a step out with your right leg, and squat,
and then back in, and repeat on the other side.
For low impact, we're doing the same, just without the weights.
You're still working your legs and glutes.
10 seconds rest now, and we've got dead lift.
Push your hips back as you lower your dumbbells down slowly.
Make sure your back stays straight, and your core is engaged.
Stand back up using your glutes and core, and repeat.
Rest up guys! You can swap to different weights if you have them.
You can use one or two dumbbells for the next few exercises.
We've got lunges next.
Take a step forward and lunge down.
Then bring the same leg behind, and lunge.
Make sure your front knee doesn't pass your toes.
Nice work everyone!
Now short rest, and we're moving on to the other side.
15 seconds rest now!
Swap over to weights that suits your current fitness level.
Remember that everyone's different, and what's light for you, might be heavy for someone else.
You need the right weights that's challenging enough for the last few reps.
More details are in my FAQ on the schedule page.
For this exercise, bring one leg to the side,
and lunge down, then stand back up,
and bring it diagonally behind and lunge again, and then repeat.
You're doing great, guys!
Last exercise of set one.
And we're going to repeat these six exercises in set two.
Make sure you're engaging your glutes and your quads here.
So that's the first set! Great job, guys!
Two more to go.
30 seconds rest now.
Resting is important to make sure you can do the next set in good form,
so make sure you take your rest.
You can rest for a minute or two. Pause the video here if you want a longer rest.
We are repeating the same exercises again,
because you want to work the same muscle groups again
Pick your dumbbell up again, and we're going back into squat variations.
Remember to keep your core and glutes engaged.
Nice work everyone! Dead lifts are next.
Make sure your back is straight, your core engaged and your glutes engaged.
15 seconds rest now!
And we're halfway through the workouts, so keep going guys! You got this!
We have forward lunge, and then reverse lunge.
Make sure you're pushing off from your front foot.
Give those muscles a rest, and we'll swap over to the other side.
Just two more exercises to go, and we'll be done with the second set.
You can use two lighter weights here, or just use one heavy dumbbell. Either is fine.
Lateral lunge variation is next.
Take one step to the side and lunge down, and then bring it back to the middle.
Then take the same leg diagonally behind, and lunge.
And we're almost done with the second set! Let's swap over to the other side.
Great job guys! That's set two. Pause the video here if you need a longer rest.
Alright, we're starting the final set with Good Morning.
Grab a pair of lighter dumbbells, and get ready to go.
Stand about hip-width apart.
Your dumbbells above your shoulders, then push your hips back,
and keep a slight bend on your knee.
Keep your back straight, while bringing your chest almost parallel to the floor.
If your hamstring's too tight, you may not be able to go down too low.
So adjust it based on your flexibility. I'm not very flexible myself.
Great job, guys! Just three more exercises to go!
Grab a dumbbell, and dumbbell swing is next.
Have a tight grip over one end of the dumbbell.
And again, you're hinging on your hips.
Make sure you brace your core, and use your glutes to assist with pressing forward.
15 seconds rest now, and we'll move on to squat kicks. Not long to go guys!
Squat down low, and as you come up, do a kick.
Make sure you're engaging your glutes, your quads, and your core.
Alright, rest up everyone! We're finishing up the workout with lateral lunges.
Make sure you're pressing through your feet and brace your core.
And that's the workout guys!
Hope your legs and glutes are feeling the burn right now.
Thanks for working out with me,
and please leave this video a like, and leave me some comments.
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I will really appreciate the support!
Smash that like button, and I'll see you in the next workout.
Bye!