Living Room Lower Body

man sitting on couch smiling holding vibrating foam roller before his living room lower body workout

Don't have time to get to the gym? 

That’s OKAY! Personal trainer Dex is back with a lower body workout you can do from anywhere in your house – even your living room!

OVERVIEW                                                                                         

Equipment Required:                                      None
Estimated Time Per Workout:                        30-40 minutes
                                                                          5 sets
                                                                          30 second rest between sets

 

1. KNEEL TO JUMP                                                    

 
  1. Drop into a kneeling position with your hands behind your head, back straight and knees shoulder-width apart.

  2. One foot at a time, step up to push yourself into a standing position.

  3. Once standing, complete the rep with a small hop (this should be similar to a hop you would do in a burpee exercise).

  4. One foot at a time, lower yourself back to your knees and into the starting position.

  5. Repeat for 10 reps

2. SQUAT KICK                                                           

 

 

  1. Begin with your feet shoulder-width apart.

  2. Lower yourself into a deep squat, then push yourself up to the starting position.

  3. Once upright, kick your left leg straight out in front of you.

  4. Next, kick your right leg.

  5. Complete 10 reps. Each rep is one squat and two kicks. Concentrate on your breathing throughout the exercise.

3. SUMO JUMP SQUAT                                              

 

 

  1. Begin with your feet shoulder-width apart.

  2. Lower yourself into a deep squat (similar to the previous exercise)

  3. This time, once you are upright you are going to complete one small hop – no kicks in this one!

  4. Repeat the exercise and complete 10 reps. It helps to find a steady pace and stick to it.

4. PULSE SQUAT                                                       

 

 

  1. Once again, begin with your feet shoulder-width apart.

  2. Lower into a shallow pulse squat (not quite as low as the two previous exercises)

  3. Complete three quick “pulse” squats.

  4. After the third squat, push off your feet and complete one small hop – similar to a burpee hop.

  5. Set the timer to 30-seconds and GET TO WORK! Keep in mind, this circuit is as much about cardio as it is lower body!

RECOVERY                                                                 

 

 

Equipment Required:           KorePulse
Estimated Time:                   5 - 10 minutes
This handheld massage ball combines localized vibration technology and deep tissue pressure spikes to create a next-level massage that pulverizes knots and soothes tight muscles.

Select from one of 4 varying vibration levels plus a recovery massage mode. No bigger than a softball, KorePulse is perfect for those hard-to-reach muscles in your thighs and calves after a workout like this one.
By: Brendan S. September 8, 2021 Workout