### Lower Body Blast
Goal: To strengthen and tone the lower body, focusing on the glutes, quadriceps, hamstrings, and calves, with a combination of high-intensity exercises.
Daily Benefits: Targeting the lower body not only builds muscle and improves overall strength, but it also increases metabolism, enhances balance, and supports joint health. This workout is great for boosting athletic performance and aiding in daily movement tasks.
Warm-Up
- Leg Swings
Instructions: Support yourself on a wall or chair for balance. Swing one leg forward and backward, then side to side, before switching legs.
Equipment used: None
Duration: 2 minutes per leg
Muscles worked: Hip flexors, hamstrings, adductors, abductors
Main Exercises
- Lunges
Instructions: Step forward with one leg and lower your hips to drop your back knee toward the ground. Keep your front knee above the ankle and don’t let it go over your toes.
Equipment used: None
Duration: 3 sets of 12 reps per leg
Muscles worked: Glutes, quadriceps, hamstrings
Click here to get an instructional video for this exercise - Squats
Instructions: Stand with feet just wider than hip-width apart, toes slightly turned out. Bend at the knees and ankles to lower down as if sitting into a chair, then straighten the legs to lift back up.
Equipment used: None
Duration: 3 sets of 15 reps
Muscles worked: Glutes, quadriceps, lower back, core
Click here to get an instructional video for this exercise - Glute Bridges
Instructions: Lie on your back with knees bent and feet flat on the floor. Lift your hips to create a straight line from your knees to shoulders.
Equipment used: None
Duration: 3 sets of 15 reps
Muscles worked: Glutes, hamstrings, core
Click here to get an instructional video for this exercise
Cool-Down
- Stretching
Instructions: Focus on stretches that target the quadriceps, hamstrings, glutes, and calves to aid in recovery and flexibility.
Duration: 5 minutes
This Lower Body Blast session is ideal for anyone looking to build strength and endurance in their legs and glutes. It’s perfect for improving your physical appearance, enhancing your sports performance, and making daily activities easier.
