The ultimate at-home lower body workout

Our routines are changing, and we have gotten our Kabana Community together to share what we are doing to inspire our newfound routine. Working out at home is the best way to keep our bodies moving and our minds motivated, especially in times like these.

In this circuit there are 6 exercises and should be completed back to back. The circuit is 45 seconds on and 15 seconds off. This means that each exercise should be done in 45 seconds with a 15 second rest in between each one. Use your stopwatch to time yourself. This circuit is focused on toning and sculpting your lower body, creating the perfect at-home lower body workout.

The Circuit Breakdown
(45 sec on each exercise, 15 sec rest)

1. Bicycle Crunches 2. Pulse Squats 3. Side Lunges

4. Fire Hydrants 5. Lunge Jumps 6. Hip Thrusts

1 MINUTE REST

REPEAT X 2

Deep Breathing

BICYCLE CRUNCHES

Works: Abdomens

Lay on your back and put your hands behind your neck. Bring your legs up to tabletop position. Embrace your core and extend one leg out, keeping the other in tabletop. Simultaneously, lift the same sided shoulder and crunch towards your tabletop knee. Bring your straight knee back to tabletop and relax your shoulder back to the ground. Repeat on the other side.

Beginner variation: classic crunches – don’t extend your legs

PULSE SQUATS

Works: Thighs, glutes and hamstring

Stand with your feet shoulder width apart and your chest up. Lower to a seated position. In small pulses lift your bottom up and down in a tiny movement. You should feel this in the tops of your thighs.

Beginner variation: Instead of pulsing, hold the squat position

SIDE LUNGES

Works: Hip flexors, thighs, glutes and hamstrings

Stand upright and place your hands on your hips. Take a large step to the side with your right foot and bend your leg into a right angle. Return to standing position. Repeat on your left leg.

FIRE HYDRANTS

Works: Thighs, hamstrings and glutes

Sit with your hands and knees hip and shoulder width apart. Keeping your let bent, bring your left leg out to the side and lift it as high as you can. Return your leg back to the floor. Repeat on the right leg.

LUNGE JUMPS

Works: Thighs, hamstrings and glutes

Standing upright with your legs shoulder width apart, step one leg back into a lunge position. Bend down, keeping your upper body upright. Extend your legs while simultaneously bringing your back leg in front of you. Bring your knee to your chest as you jump. Land back in the lunge position. Repeat on other leg.

Weak knee/ beginner variation: Complete the movement without the jump.

HIP THRUSTS

Works: Thighs, hamstrings and glutes

Lay on your back with your hands by your side and bend your knees, keeping your feet on the ground hip width apart. Breathe in and squeeze your glutes, lifting them up as high as you can. Bring them back to the starting position. Repeat.


DEEP BREATHING 

Once you have finished your workout it is time to relax and take some deep breaths. Get comfortable and lay down on your back. Place one hand on your stomach. Breathe in and let your stomach fill with air, hold your breath and breathe all of the air back out. Repeat these steps as long as you wish.


Workout At-home