I have a love/hate relationship with lower body workouts.
I love that they work, but man, aren't they the worst? Before a cardio workout, I have to prepare myself mentally for a half hour of huffing and puffing. But recently I asked you on my Instagram stories whether you preferred strength or cardio workouts, and it turned out to be a pretty even split! So today's workout was designed with you in mind: half bodyweight strength training, half bodyweight cardio.
Note that this is another bodyweight workout, which means you'll need no equipment at all to do this workout. This one is moderately challenging and high-impact, but feel free to modify it by taking out the jumps or taking breaks when needed.
As always, make sure you get in a good warmup before starting. I like to do some marching in place, leg swings, shallow squats, butt-kickers and jumping jacks to gradually elevate my heart rate. For a cooldown, I like to do slow butt-kickers, marching in place, hamstring stretches, quad stretches, side lunge stretches, and deep glute stretches. Make sure you take your time with these!
For this workout, you'll go through each group twice in an AB, AB format. Do each exercise for 45 seconds, take a quick break to catch your breath, and then start the next move. There are 6 groups total.
- squat + calf raise
- Keep your back flat and sink into a squat as low as you can control. When you come up, raise up onto your toes for a calf raise.
- plank jacks
- In a plank position, hop your legs out and in like a jumping jack.
- curtsy lunges
- Step back and to the side in a lunge position, then repeat on the other side.
- Jump up, go down to the ground in a plank position (optional pushup), then jump back up & repeat.
- sumo to ski squats
- Squat in a wide leg stance, then step one foot in and squat with your feet together.
- lateral jumps
- Jump off of one leg to the side, then repeat on the opposite side.
- reverse lunge-kick
- Step back into a lunge position, then come up and kick forward with the same leg. Repeat on opposite side.
- jump squats
- Sink into a squat, then jump up and land as softly as possible.
- bridge march
- Laying on your back in a bridge position, alternate lifting your legs in a "march."
- jumping jacks
- side lunges
- Step off to the side into a lunge, then back up to center. Repeat on the other side.
- high knees
- Run in place, lifting your knees up as high as you can.