Lower Body Butt Kicking

WORKOUT WEDNESDAY

by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

Let’s give ourselves a kick in the butt with this lower body workout, guaranteed to make your leg muscles burn (in a good way!) Grab a resistance band and one heavy kettlebell.

20 reps of each exercise. Complete 2-3 rounds. 30-45 seconds of rest in between each exercise and a full minute rest in between rounds to give your muscles time to recover.

Resistance Band Side Steps (Band above the knees): Holding a half-squat, step to the side and together. Step going the other direction. Repeat going side to side.   

Resistance Band Diagonal Steps Forward and Back (Band above the knees): Starting in a half-squat, step your right foot diagonally, the your left foot to meet your right in a squat. Step diagonally with your left. Repeat stepping diagonally to the back!

Resistance Band Squat Jacks (Band above the knees): Stay in a low squat for this squat jack, resistance band around your legs, jump out and in. Keep your knees pressed outward to make sure they are tracking in line with your toes!

Resistance Band Side Lying Leg Lifts (Band around the ankles): Lying on your side, resistance band around your ankles already taught, keep your bottom leg pressed into the floor and raise your top leg until you feel your outer thigh begin to activate. Do both sides!

Weighted Lateral Lunge Step Outs: With a set of dumbbells, start with your feet together and step out to a lateral lunge, bending only the moving leg. Dumbbells frame your knee. Remember to keep your hips back and your chest up. Proper form is key!

Goblet Squat + Alternating Reverse Lunge: Complete a squat, step back for a reverse lunge, step in for a squat then lunge on the other side. That counts as 2 reps! Keep the kettlebell glued to your chest.

Kettlebell Swings: Finish the circuit with a dynamic, multi joint and total body movement to end with a powerful punch. Go all out and use up your last little bit of energy for this exercise!