or making a donation of any amount to I have some great tips for you today on getting a good home workout for your lower body completed in less than 30 minutes. Add to the short time to get this done and that fact that you won’t need a single piece of exercise equipment and this is going to be some keeper type stuff. Here we go.
The first thing we need to do is warm up and that can be done a lot of ways. You can do a general whole body warm up like jogging, jumping jacks or skipping. This brings the whole systems heat up a couple notches and gets you ready to groove. Another way to warm up is what I prefer. That is to incorporate the general body warm up into the fact that I am doing specific movement prep that emphasizes the muscles that I will be working.
Today we will be doing bodyweight squats, lunges and specific hamstring work. Because of this, I could do a warm up that involved slowly working into the bottom squat position holding onto something and working out the tight pieces and generating heat at the same time. I would also go into a lunge without my knee on the ground and work different stretches in this “working” position.
Once everything feels ready to go, it’s time to do the structured workout and here it is. For the exercise form, you can google almost any exercise on youtube and if you cannot find it there, just drop me an email and I’ll sort it out for you. (I actually found a clip of myself demonstrating it anyway! lol Shit I’ve been doing this a long time…)
Jumping lunges super setted with rocket jumps followed by a timed reverse bridge for 30 seconds.
The sets and reps go like this. Do 15 jumping lunges per leg followed immediately by 15 rocket jumps then proceed to lie on your back and elevate yourself with only your heels and shoulder blades (upper back in reality). The further you put your legs away from your gluteus, the most intense the hamstring contraction. After you finish all that, then rest up to a minute if you need it. After your rest, repeat that circuit again at 12 on everything (except the reverse bridge of course because that’s timed), then for 10/8 and 6. That’s it. You’re done.
You should be pretty toasted after that but if not, there is more. This is just the beginning of the fun! If you found that too challenging, there are also easier progressions to get you to the home leg workout you just saw. This gives you a great starting point though to see what you can accomplish without leaving the house.
By the way, if you really want to work your lower body with the best bodyweight exercises and do it from home, this home workout routine lays it all out for you! Check it out here Commando Home Workout
