8 min Lower Body Workout You Can Do Anywhere - Awais World

Welcome to Awais World Today, I'm gonna show you guys a lower body workout that takes no equipment and you can do anywhere. Now, your lower body is made up of your quads, hamstrings, hip flexors, and calves. And the largest muscle in your entire body, glutes. All these muscles work together in your body to perform simple actions like standing or walking. To more complex actions like jumping and sprinting. But no matter what your goal is, whether it's to lose weight or gain muscle, training your lower body will play a critical role. As most lower-body exercises burn more calories and build more muscle.

Now, the lower body workout that I have for you guys today is going to be made up of eight exercises specifically designed to develop strong and powerful legs. That means 45 seconds for each exercise and 15 seconds rest in between. And if you train like this, you'll continue to burn calories up to 24 hours after this workout. We're gonna warm up with the first exercise, butt kicks for 45 seconds.


8 min Lower Body Workout You Can Do Anywhere - Awais World

Cool Down (1 minute):

Take a minute to stretch your lower body muscles. Perform static stretches for your quadriceps, hamstrings, calves, and hip flexors. Hold each stretch for about 15-30 seconds.

Remember to maintain proper form during each exercise and focus on controlled movements. Adjust the duration or intensity of each exercise based on your fitness level, and make sure to stay hydrated. This quick lower-body workout is versatile and can be done in your living room, a park, or even a hotel room while traveling.

Butt Kick

Let's get to it. All right, guys. Five seconds left. So, there we have the butt kicks. It's a great exercise to really warm up your legs for this workout, and it really engages your hamstrings and your calves. Now, we're going to go into the next exercise. Side-to-side jump squats.

Side to Side Jump Squat

Make sure to go at your own pace and try not to stop. Try to be as explosive as possible and make sure to get down low. 15 seconds left. So, that was the side-to-side jump squat, which fires all the muscles in your lower body. Now, for the next exercise, we're gonna focus on each leg individually with the single-leg Romanian deadlift.

·         Stand with your feet hip-width apart.

·         Lower your body by bending your knees and pushing your hips back.

·         Keep your chest up and your back straight.

·         Push through your heels to return to the starting position.

·         Repeat for 45 seconds.

Single-Leg Romanian Deadlift

Let's get right into it. Make sure you guys control and regulate your breathing, it'll help you with your balance. Also, make sure to engage your glutes, legs, and core. Now, switch legs. Five seconds left. So, there we had our single-leg Romanian deadlift. That exercise really engages your hamstrings and your glutes. The next exercise we're doing is curtsy lunges.

Curtsy lunges

So, let's get to it. 15 seconds left.  All right, guys. So, that last exercise engaged our quads, hamstrings, and calves. If you guys want more of a pump with this exercise, you can do it consecutively on each leg. Now, moving on to the next exercise we have to switch lunges. Let's get it. To get the most out of this exercise, you wanna be as explosive as possible. And it's really going to help to squeeze your glutes and core to stabilize your body during this exercise. 15 seconds. So, that was the switching lunges, which really fires up your quads and glutes. You should really be feeling it by now, guys. We're gonna go into the next exercise now, which is single-leg glute bridges.

·         Stand with your feet together.

·         Step one foot forward and lower your body into a lunge position.

·         Ensure your front knee is directly above your ankle.

·         Push off the front foot to return to the starting position.

·         Alternate between your right and left leg for 45 seconds.

Single-Leg Glute Bridges

We're gonna take it down to the floor. The key to this exercise is to push your heel down as far as you can while raising your hips as high as you can. Switch legs. So, there we had single-leg glute bridges, which really emphasize your glutes, quads, and hamstrings. Next, we're gonna be working our outer quads, glutes, and hip abductors with side lunges.

·         Lie on your back with your knees bent and feet flat on the floor.

·         Place your arms at your sides.

·         Lift your hips off the ground by squeezing your glutes.

·         Hold for a moment at the top and then lower your hips back down.

·         Repeat for 45 seconds.

Switch Sides

Make sure you're going all the way down, guys. And keeping the other leg straight. Switch sides. There we have it. Moving on to the last exercise. We're gonna burn out our legs with tip-toe wall sits for 45 seconds.

Wall Sits

So, let's find a wall and get to it. Make sure you put your butt against the wall and then lift your heels. Now, this is the last exercise, so I want you guys to squeeze everything and make sure you give it everything you got. Regulate your breathing, make sure to breathe in through your nose and out through your mouth. 15 seconds, guys. There you have it. That's the end of the routine. Only eight minutes and we worked out our entire lower body. Continue doing this routine and eventually, you'll build up your strength to be able to do this for four rounds. And that will complete the full workout routine, building a solid lower body with no equipment.

Thank you guys so much for reading. If you enjoyed the article, make sure to smash that like button and leave a comment below. We post every Sunday at 8 p.m. Eastern Standard Time.

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