This workout perked me right up, I guarantee it will do the same for you. Come get energized with me...
This lower body workout starts with a 2 minute wall sit buy in. Then 12 minutes of:
20 kettlebell swings
10 weighted jump lunges
6 pistol squats
10 goblet squats
5 (on each leg) one leg kettlebell deadlifts
5 burpees (with pushup)
Do as many rounds as you can in 12 minutes. You can do the 2 minutes of wall sitting 30 seconds or 1 minute at a time if you need to, but keep your breaks short, no more than 10 seconds between each set. If you don't have any weights, do it without them; do 30 squats for the kettlebell swings, 20 jump lunges instead of 10, 20 squats for the goblet squats, and 10 one leg deadlifts on each leg. You can also modify pistol squats by holding onto something, doing a half pistol, or rolling back and using your hands to help yourself up (on one leg) into the pistol squat. No excuses! Come try it out with me, you only need 12 minutes and you're gonna feel amazing after.
That wall sit burns, I know. But it works so incredibly well for building strength in your glutes and quads. Work up to the 2 minutes, don't stress if it's too much to hold consecutively. As you can see, I struggled to hold it consecutively too. But that's why I challenged myself to do so. It was burning, but I knew I could push through it and keep holding just a little bit longer, and suddenly the 2 minutes were up. Never stop pushing yourself to try a little bit harder each day. When it challenges you, it changes you.
Personal Trainer and Wellness Coach.
Lover of tiny animals and objects. BS in Nutrition and Dietetics, studying for DTR. Plant-based. Read More...