Day 16 - 21 Day Workout

Follow the intermediate warmup routine before starting on the Intermediate Lower Body Workout,

Split Squats.

Start with one leg forward, one leg back, hands on your hips.

Take your back knee down towards the floor, making sure you're lowering the knee down and that your front knee is not passing your front toe.

You're going to do 30 seconds of each exercise.

Then switch legs, find your position, and take your knee down towards the floor.

This is a great exercise to do with or without weights.

If you have weights, you can hold on to them to add a little bit more resistance.

Always remember to breathe.

Single leg deadlift.

Come back up to standing.

With hands on the thigh of one leg, take your chest down towards the floor, while the other leg comes up at the back.

If you're a beginner, and you cannot come up quite high, that's okay.

While you work on your balance, that's fine.

When you've done 30 seconds, switch legs, and keep going, keeping a nice flat back.

You should really feel this through your hamstrings.

It's great to work on your back because whenever you work your balance, you're also working those core muscles too.

It's okay if you wobble a little.

Plié squat

Take your feet out wide into a plié squat position.

Feet are at ten and two.

Hands are in the front.

Squat down, and as you come up, pull up as if you're doing an upright row to engage your shoulders and traps.

Go down as low as is comfortable for you, keeping your back nice and flat.

Curtsy lunges

Hands on the hips, cross and step one leg back.

Come back to the centre, and curtsy lunge to the other side.

Keep alternating the curtsy lunges.

Really feel it in your quads.

Split squat and squat jack.

Jump into split squat position, jump to the middle, then squat jack.

Switch leg, repeat, and keep alternating side.

This is great for cardio and is a great power move.

Deadlift with knee drive.

Go back to the previous single leg deadlift, and this time add in a knee drive from the that leg goes back.

Leg goes back.

Knee drive up.

This is truly challenging your core and you're really working the small stabilizing muscles in your feet and ankles.

Repeat then switch sides.

Find your balance.

You're hinging at the hips and not bending forward.

Plié squat coming back up onto the toes.

Hands on the hips, plié squat down.

Come up onto your toes this time.

Starting to engage your calf muscles.

This entire workout is challenging your balance.

Curtsy lunges with leg lift to the side.

Step back into our curtsy lunge position and then engage your inner and outer thigh with a leg lift to the side.

Repeat, then switch sides, find your position, and go again.

There you have it.

Lower body strength workout done.

Just five minutes.

You don't need any weights because your own body weight is perfect.

Great job.