20 Minute Lower Body Strength Conditioning

Equipment: Weights (dumbbells, optional kettlebells, water bottles, kettles, or others)

Format: Perform power cycling for 3 rounds according to the specified number of times. Once done move to the tabata circuit. For Tabatas, perform each move at 0:20 with a 0:10 break in between. Repeat 4 rounds for a total of 4:00.

pulse lunge (10-12 per side)

• Begin standing with feet hip apart, core supported, chest straight, shoulders back and down (as if they were against a wall), a weight on each hand, either on your shoulders, or hanging from your body sides.
• Step your right foot back, maintain an upright position and engage your core, bending your knee to get into a lunge position. Note that your front knee aligns with your toes (rather than collapses in).
• Cross your feet evenly to achieve a staggered stance.
• Repeat the assigned rep and switch sides.
• MOD: Remove weighted objects and do this exercise with body weight only.

Hip Thrust Pause (10-12)

• Sit on a cushion in front of a bench (or sofa/chair/footrest) and place a weighted object on your hip crease.
• Push yourself up with your elbows and feet, resting your back against an elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles with your feet on the mat.
• Supporting your core and passing through your heels, lift your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
• Return your hips to the mat in a controlled manner and repeat for the assigned number of times.
• MOD: Remove weighted objects and do this exercise with body weight only.

Sumo Squat (8-12)

• Start with feet wider than hip-distance apart, allowing your feet to naturally turn outwards and hold one end of a dumbbell (or kettlebell/weight) in both hands.
• Support your core and move your hips back, keeping your chest straight (don’t bend forward), rest your weight on your heels, and keep your knees in line with your toes.
• As you return to standing, cross your heels and squeeze your glutes.
• Duplicate assigned reps.
• MOD: Remove weighted objects and do this exercise with body weight only.

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Tabata:

box horse

• Start by standing on the box (or any sturdy elevated surface) you’re jumping on.
• With a supported core, gently bend your knees and push through your heels, blasting the balls of your feet onto the box (pushing you with your arms and landing lightly on the balls of your feet), squeezing your glutes as you stand upright.
• Jump or back up and repeat.
• MOD: Cancel the jump and alternate legs for acceleration, watch your heels when you step on the box.

split squat jump

• Start in a front lunge position with knees bent and aligned with ankles, back knees hovering over the mat, chest straight and core supported.
• Putting your weight primarily on your front foot, with your knees following your toes, jump up and switch your front and back legs, landing gently back in a lunge position.
• Continue to alternate for the specified time.
• MOD: Perform alternating reverse lunges for this low impact and/or grab a wall or chair back to help with balance.