17
03
2020

At Home Lower Body Workout – Full Length Video Included

Sharing with you a sneak peak into the collective program by sharing one of the at home workouts! This is a lower body workout and can be done at home, with very little equipment. All you need is a set of dumbbells, and your body weight.

The workout is under 20 minutes, so don’t feel like you need a ton of time. All you gotta do is press play and start sweating along side me, I promise to try to encourage you in between each of my deep breaths. Below you will see a link to the full youtube video you can follow along with, as well as the full workout breakdown with explanations so you can workout alone if you prefer.

At Home Workout Video

At Home Workout

Giant Circuit – complete each exercise one after another for 3 rounds through. The first round complete 10 reps of all exercises, the second round complete 12 reps of all exercises and the 3rd round complete 15 reps of all exercises! Single leg exercises are counted as 10,12 or 15 reps per leg, not total.

Exercises:

Front squats

Grab your dumbbells, and bring them up to the front of your shoulders. Place your feet just outside shoulder width apart with toes pointed slightly out. Keep your elbows up high and make sure the dumbbells down pull you forward. When squatting down, you want to keep the weight in your heels and your chest up nice and tall, drop your hips and you drive your knees out in the direction of your toes. Once you get down to parallel, you can then push the knees out and drive back up. Again, keeping your elbows up high and the weight in your heels. Feel free to omit the weights if you are just starting out!

Romanian deadlift

Hold your dumbbell in front of you with palms facing your legs. Make sure your feet are shoulder width apart. Keep a slight bend in the knees, weight in the heels, as you think about reaching your butt backwards towards a wall behind you and then standing back up. Again, do not bend your knees anymore than just unlocking them. The point of this movement is to hinge just the hip joint. Similar to if your hands were full of groceries but you needed to shut the car door, you would reach your butt back to smack it quick and then stand up. Same motion except you are bending forward reaching the dumbbell towards your feet. You also want to think about keeping your back nice and flat and your head neutral. Feel free to omit the weights if you don’t feel like you are ready for them.

Pulse touchdown squat

A cardio movement ready to kick you in the booty. Literally. For this movement start with your feet together and standing tall. You are going to jump your feet out wide and into a squat position, come halfway up, then squat back down into the full range of motion before jumping back up to bring feet together and repeat. If you do not want to jump you can always just step your feet out to the side, perform the squat sequence and then step back together. Make sure you are keeping your core tight and staying light on your toes when jumping, never lock your knees, either!

Reverse lunges

Grab your dumbbells and hold them down at your sides. Take one of your legs and step it back behind you, far enough that you can then reach your knee down to kneel, and then stand back up. For this movement you want to keep the weight over the front foot, and just use the back foot as support/balance. Do not shift your weight from one foot to the other, weight stays in the heel of the front foot. You also want to make sure you keep your chest up tall and don’t let the dumbbells swing forward or backwards. Focus on trying to get as low as you can in your range of motion (ideally touching that back knee to the floor). If this causes any pain for you, decrease your range of motion and use a chair or counter to help you work through the movement.

Glute bridge march

Lay flat on your back with your feet on the floor and your knees bent. Feet should be shoulder width apart. Press your hips up towards the ceiling by driving your heels into the floor. One at a time, pick your foot up and drive your knee into your chest, making sure you keep your core tight and your hips stay up off the floor. If that is too difficult for you just starting out, just perform glute bridges by driving into the heels and picking the glutes up. Make sure you squeeze at the top, then lower back down and repeat.

This is the exact type of workout you can expect from my membership program. The sign up fee is just $1 for the first week, after that it is $30 a month and you get access to the VIP section of my website. There you will find 5 new workouts each week, recipes, stretching videos, as well as access to a private community for members only so you can meet other women on the same journey. This program was designed to help those workout from home who maybe don’t have access to a gym, or just have no desire to step foot in them. You CAN reach your goals with just 20 minute workouts each day. It might take a little longer, but if we focus on our long term health and get a little better each day, then it will all come together in the end.

So for more workouts like this, join the Collective Program for just $1!

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at home workout workout video

Other Popular Home Workouts:

Core Workout with Mini Bands

Mini Band Upper Body Workout

4 Strength Supersets for Upper Body

author: Haley Perry