Fitness Tips – Day 2 (Lower Body)

Today’s fitness tips are targeting lower body muscles without using external weights. With these exercises, you can use your own body weight for resistance. Keep in mind, these moves are not all-inclusive, meaning there are plenty of other exercises that are not mentioned. These are just meant to give you some moves to try. You can combine them together, or combine them with moves for other body parts. Whatever you decide to do, be sure to WARM UP FIRST. We will be doing a video later that talks about different ways to warm up your muscles.

When working your legs, we suggest that you choose 3–5 exercises per leg workout. Then complete 3 sets of 8–12 reps of each. If you are new to exercise, start with 2 sets and at least 8 reps for each leg.

In addition to the upper body moves that were missed yesterday, the attached video has the following exercise options:

  • Marching – can be used as a warmup exercise
  • High Knee March – can be used as a warmup exercise
  • Jog in place – can be used as a warmup exercise
  • Jumping Jacks – can be used as a warmup exercise
  • Butt Kickers – can be used as a warmup exercise – add a dip to increase intensity
  • Squats (outer & inner thigh)
  • Calf Raises
  • Single leg squat
  • Front Lunge – can be combined with biceps curls
  • Back Lunge – can be combined with shoulder raises
  • Progress to combined front to back lunge on the same leg
  • Lateral (Side) Lunge – can convert to a step and press move (alternate legs or work the same side with multiple reps before switching to the other leg)
  • Front Leg Lift
  • Back Leg Lift – use a chair for support if needed
  • Side Leg Lift
  • Hip Hinge
  • Squat to Hip Raise
  • Skaters – modify with a tap back for less intensity or hover the leg in back for more intensity
  • Sprint starters
  • Mountain climbers – modify with standing option for less intensity

Stay tuned next time for a segment on midsection exercises, including upper and lower abs and obliques.


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