Lower body burns

Equipment: optional counterweight objects (water bottles, dumbbells, household items) and elevated surfaces

Format: Perform each action according to the specified number of repetitions, and repeat 3 rounds.

Activation/warm up

Action 1: Slow squat (10)

• Begin to stand, tighten the core, and hold your chest tall, with your feet shoulder-width apart.
• When squatting, push your hips back, keep your chest up, keep your heels high, and follow your toes with your knees.
• Push through your heels and back chains forcefully to resume standing and repeat.
• MOD: Squat on a chair or box to maintain the correct posture.

Action 2: Recoil hips (10 on each side)

• Place your hands on the back of the chair and hinge your hips with your core engaged.
• Support yourself with your left leg and lift your right leg back, with your knees bent and your thighs parallel to each other.
• Keep your hips at a right angle to the ground, bend your legs, press the soles of your feet against the ceiling and squeeze your hips.
• Lower your leg slightly, repeat 10 times, and then switch legs.

Set 1

Action 1: Elevated split leg squat (8-12)

• Begin to stand up in a lunge position with your back feet on an elevated surface.
• Bend your knees to the depth that suits you and slowly lower yourself (make sure your front knees are not bent in, bent out, or extended toes).
• Go through your front heel and start to stand.
• Repeat all repetitions on one leg, then repeat on the other leg.
• MOD: Grab the object or wall in front of you to help stabilize.

Action 2: hip thruster (0:45)

• Place your back on a raised surface (sofa or chair). The edge of the surface should be at the bottom of the scapula. Bend your knees to make them 90 degrees.
• Use your heels to lift your hips to the ceiling, squeeze your hips and keep your core tight.
• Place your hips back on the floor in a controlled manner and repeat.
• MOD: Perform this operation on the ground instead of on an elevated surface.
• Optional: Increase the weight of the hip crease to increase resistance.

Step 3: Skater (0:30)

• Start to stand, tighten your core and straighten your chest.
• When the left knee is bent, move the right foot back to the left back (the right knee is aligned behind the left heel).
• Bend your knees to lower to a lunge position, making sure your chest stays upright and your front knees do not extend beyond your toes.
• Cross your front heel, jump sideways to the other side, touch the ground gently with the sole of your right foot, and repeat curtsy on the other leg. Alternate back and forth.
• MOD: Jump out of the action and do low-impact alternate knee bend lunges or reverse lunges.

2 sets

Action 1: Toe squat (8-12)

• Begin to stand in a narrow posture, raise your heels, and place it on a small elevated surface, such as a yoga brick (book shelf or folded towel will work too).
• When you bounce your hips back, keep your weight on your heels and lower yourself as much as you feel comfortable, and make sure your knees track your toes instead of bending in or out open.
• Pass your heels, stand and squeeze your hips at the top.
• MOD: Lower your heels and perform a standard squat in a narrow position.
• Optional: Hold the weight in your hands at the same height as your chest, and raise your elbows to increase resistance.

Action 2: Sumo Squat to Sumo RDL (0:45)

• Standing, the feet are wider than the hips, the toes are slightly turned out (Sumo), and the core is in contact with the weight-bearing object of each hand.
• Bounce your hips back and lower yourself to perform a sumo squat, keeping your chest up, heels high, and knees tracking your toes.
• Pass through your heels and squeeze your hips at the top.
• Once you return to the starting position, slowly turn your waist forward while pushing your hips back and bring the weight closer to your body.
• Bend forward as much as possible while keeping your back flat, then go back to a standing position through your heels and squeeze your hips at the top.
• MOD: Unload the heavy object and use only your weight to do this action

Step 3: Reverse Burpees (0:30)

• Begin to stand, tighten the core and straighten your chest.
• From a standing position, squat down with your hips back, sit on the floor, then roll your back back, knees back close to your chest, and hips lifted toward the ceiling.
• Use momentum to swing your body forward, make your feet sway, and then return to a standing position to complete the jump (be careful not to bend your knees while standing).
• MOD 1: When you learn this action, put your hands on your sides to support your jumping stand or use a chair or raised surface to help you stand up.
• MOD 2: If you start to feel tired, jump out and return to stand or roll back and sit up again. Either way, you will get a good core workout!

Burned out

Action 1: Front squat (2:00)

• Stand with your feet about hip distance apart, with your core tightened, your chest tall, and your heels back.
• Hold your weight-bearing object in your chest level with your elbows high.
• When you bend your knees and squat, start moving your hips back and make sure your knees are aligned with your toes.
• Use the heel and back chain to restore standing and repeat.
• MOD: Squat on a chair or raised surface and remove heavy objects.

Action 2: Alternate reverse lunges (2:00)

• Start to stand, tighten your core and straighten your chest.
• Withdraw your right foot behind you and begin to bend your back knee until it almost touches the ground at a 90-degree angle.
• When you stand up, apply force through your front heel and let your back foot touch your front foot when you start to stand.
• Repeat with your left leg and alternate back and forth (make sure your knees do not extend toes and keep your chest straight).
• MOD: Grab a chair or wall to help stabilize.

Step 3: Jack touchdown (1:00)

• Start standing with feet together, arms at your sides.
• When you squat down and touch the ground below with one hand, jump your feet outward.
• When you exert force from a squat, push with your heels, bring your feet together, then back with the other arm, touch the ground with the other arm, and repeat.
• MOD: Stop jumping, just extend your foot once.