Are you looking for a way to revitalize your workout routine? Your search ends here with our high intensity lower body reboot workout! An advantage of this workout is its adaptability, allowing you to do it in and outside the gym. What makes this workout special is that these lower-body exercises require little to no equipment, which means you can easily fit this workout routine into your schedule wherever life takes you! We will cover a range of exercises to help you keep your heart rate up and to feel the burn in your lower body.
This lower body reboot workout includes warm-up exercises, strength training, supersets and stretches. A superset workout is when you move from one exercise to the next without taking a break. This gives you the opportunity to engage various muscle groups in the same routine. Whether you’re aiming to strengthen your core, legs, or glutes, we’ve got you covered. Get ready to transform your body, improve muscle stability, and enhance your leg day with this workout.
Lower Body Reboot Workout Instructions
· Start with a 5-10 minute warm up of brisk walking, cycling, rowing or skipping.
· Perform 1-3 warm up sets of each movement, resting for 30 seconds between rounds.
· Once you finish your warm-up session, stretch for 10 minutes to loosen your muscles and tendons.
Exercise #1: Squats
· Stand up straight with your toes facing forward and your feet hip-width apart.
· Push your hips back and bend your knees.
· Tighten your stomach muscles, gently pull your shoulders back, and subtly lift your chest.
· Lower down as if sitting in a chair and allow your torso to tilt as you squat.
· Ensure that your knees are aligned with your feet as you squat down and dip as far as you can go.
· Hold your body in this position for 15 seconds and then straighten your legs to lift back up.
· Immediately go into the next repetition with 4 sets of 15 reps.
Exercise #2: Good Mornings
· Stand with your feet shoulder-width apart and your knees slightly bent.
· Once you are in the correct stance, place a barbell of your choice on your upper back, resting near your shoulders.
· Keep your spine long and slightly arched.
· Take a deep breath in and hinge at the hips, sending them backwards.
· Stop this motion when your upper body is parallel with the floor.
· Keep your core engaged and lift your torso to return to your starting position.
· Replicate this same movement for 4 sets with 15 repetitions.
Exercise #3: Walking Lunges
· Stand up straight with your shoulders back, keep your arms at your sides and your torso upright.
· Step forward with your right leg and put your weight on your heel.
· As your foot hits the floor, bend your right knee and lower down parallel to the floor in a lunge position.
· Without moving your right leg, repeat the same motion with your left leg.
· Continue to walk forward and do 4 sets of 10 reps on each leg.
· As soon as you finish your walking lunges, you’re going to jump right into single leg hip raises with the superset exercise.
Exercise #4: Single Leg Hip Raises – Superset with Exercise #5
· Lie on your back with your right knee bent and your foot flat on the floor.
· Raise your left leg so it’s in line with your right thigh.
· Tighten your core and push your hips up while your left leg is elevated.
· Switch legs and repeat.
· Do 4 sets of 10 reps on each leg.
Exercise #5: Toe Touches – Superset with Exercise #4
· Lie flat on your back and lift your legs until they’re perpendicular with the floor.
· Stretch your arms out and lift your shoulders off the floor to try to touch your feet.
· Engage your core, keep your back flat, and lengthen your arms as far as you can reach.
· Exhale as you reach for your toes.
· Keep your legs straight and inhale as you return to your starting position.
· Repeat this motion.
· Do 4 sets and 20 repetitions for each set.
· Once you are done with this exercise, finish with a 10-minute stretching of the muscle groups you have been working.