Let’s build strength and work our lower body with this focused, low-impact (yet very effective) workout!
Don’t let the “low impact” fool you – this workout will challenge your muscles and Makes you feel strong and sculpted Regardless of your fitness level.
Increasing the intensity in any workout (even moving at a steady pace) adds more resistance. You can start with gravity and your own body weight and work your way up with dumbbells or other weights.
If you’re ready to experiment with bodyweight, I’d invite you to try different weights in this workout and challenge yourself within the repetition range.
It’s a fun way to build confidence in how much weight you can lift and help you build strength by challenging your muscles with heavier loads.This workout is like our workout ROCKSTAR Powerful Challenge Inside Rock Your Lifeso if you like the style, check us out and give it a 30-day trial (that’s enough for me to take on the whole challenge!).
let’s start!
If you love this workout and are looking for an organized program that makes the most of your training time, the Rockstar Strong Challenge in rock your life Perfect for you!
This challenge will gradually build strength and work your entire body, providing you with balanced strength, complemented by energizing kickboxing classes, fast core shreds, and power yoga classes. Keep going with Rockstar Strong 2 to really increase the momentum and strength you get!
Start your 30-day trial today!
Low Impact Lower Body Strength
Click to expand and view all exercise descriptions
Equipment: Heavy objects (dumbbells, water bottles, water bottles, or others), elevated surfaces
Format: 3 rounds per circuit, specified time/representation.
Circuit 1:
Slow squat to push up knees (1:00)
- Begin standing on top of the mat with core supported and chest straight.
- Bend your knees, place your hands on the mat, and return your feet to a high plank position, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
- Put your feet on your hands and come back to standing through your heels.
- Use your core to push your right knee toward your chest, then switch legs to lift your left knee up.
- Repeat this sequence for the allotted time.
- MOD: Do this with your hands on a sloping surface, such as a chair, sofa, or ottoman.
Sumo Squats (8-12)
- Hold the weight in both hands, hang it next to your hips or over your shoulders, and start standing with your feet wider than your hips apart, allowing your feet to naturally turn outward.
- Engage between your shoulder blades to prevent the weight from rounding your shoulders, support your core and move your hips back, keep your chest straight (don’t bend forward), your heels and knees with your The toes remain consistent.
- 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.
Calf Raise 3 Ways (0:30 each way)
- Stand with feet parallel to hip distance, core supported, chest up, shoulders back and down (like against a wall), and holding two weights at your sides
- Lift your heels off the mat as high as you can, then slowly lower them back into place (notice that your weight doesn’t shift side to side or lean forward).
- Repeat for 30 seconds, then bring your heels together (keeping the balls of your feet apart) and repeat this calf raise for 30 seconds.
- Adjust your feet so your big toes are touching and your heels are wider, then repeat the calf raise for 30 seconds.
- MOD: Remove weighted objects and do this with body weight only.
Circuit 2:
Flip-top bottle openers (10-15 per side)
- Begin by lying on the mat on the right side, feet and hips stacked, knees bent 90 degrees, right elbow stacked under right shoulder to support body.
- Keep a straight line from your head to your knees, taking care to keep your hips stacked (don’t move forward or back) throughout the movement.
- Press your right knee into the mat to raise the stacked hips while opening your left knee toward the ceiling, keeping your feet touching each other.
- Control yourself back to the starting position and repeat the assigned number of times on each side.
Alt Forward Lunge (8-12 per side)
- Start by standing tall, core supported, feet slightly wider than hip-distance apart, and weights on your sides or shoulders.
- Step forward with your right foot, maintaining an upright position and supporting your core, bending your knee to 90 degrees.
- Cross the heel of the front foot and allow the right foot to step back to meet the left.
- Take care to keep your front knee aligned with your ankle and big toe.
- Repeat on the left side and continue to alternate left and right lunges for allotted reps.
- MOD: Remove weighted objects and do this with body weight only.
Hip Thrust (8-12)
- 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.
- Pause here for a moment, then return your hips to the mat, taking control and repeating for your assigned number of reps.
- MOD: Do this exercise without weighting objects.
Amazing work rock star! I’m so proud of you for showing up today! Check in and let me know how much you love your workouts and anything else you’d like to share – I’d love to hear from you.
Check out these progress photos from Camilla, rock your life Over the past 3 years, amazing, sustainable results have been achieved by having a supportive community and continuing to participate in exercise classes and challenge programs.
“I just took a look at my total destinationless journey of 3 years yesterday and made a new side-by-side comparison from 3 years ago to this year. I owe it all to Betty Rocker. In my toughest commitment moments, I My muse, my positive, kind and rational voice. Ladies all or something, not all or nothing. Bree, without your slow, gentle, kind approach to triggering sustainable behavior change driven from the inside out , I wouldn’t be who I am today.”
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