The Ultimate 30 Minute At Home Lower Body Workout

The ASN 30 Minute At Home Lower Body Workout

Whether you’re currently stuck in self-isolation and have run out of Netflix shows to keep you entertained or are struggling without your standard gym routine, we completely understand...these are uncertain times. But, that’s not to say you can’t temporarily trade in the weight rack for canned vegetables and a bag of flour...drastic times call for drastic measures, right?

We know how much our ASN fit fam loves to get their sweat on, which is why we’ve designed a series of bodyweight exercises for you to do from the comfort of your home. While all exercises only require bodyweight, don’t be afraid to reach for those toilet paper rolls you’ve stockpiled or the canned goods you’ve got in the pantry, if you’d like to up the intensity. At ASN, we believe that we’re stronger in numbers and that there's nothing we can’t achieve if we do it as a team. So, join us for a quick 30 minute at home bodyweight sweat session. Here's your first workout - a complete lower body blast! 

Directions: Perform all 10 bodyweight exercises consecutively for 45 seconds as hard as you can, with a 15-second rest in between each exercise. Complete this circuit 3 times, with a 1-minute break in between each round. Your goal? To improve the number of reps you complete in each circuit!


1. Crab Walks

Directions:

  • Stand with your feet slightly wider than hip-width apart and turn your feet outwards. Crouch as if you’re going to sit down, with your back straight, but leaning forward. Raise your arms in front of your chest, in a praying position (this will help to counterbalance). 

  • Keep your knees rotated slightly outwards and lower yourself into a slight squat position. Ensure your bottom is sticking out as if you're going to sit down. 

  • In this position, take a half step sideways, making sure your legs remain bent in a slight squat position and that one leg remains still. In this position, continue stepping left to right. Repeat this series of steps slowly and in a controlled motion. 

  • Complete this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #2. 



 2. Alternating Kickbacks

Directions:

  • Stand in an upright position with your hands out in front of your torso clasped together (in a praying position)

  • With your left leg stationary and firmly on the ground, raise your right leg and kick it back slowly and in a controlled motion, while ensuring your glute is activated. You do not need to kick your leg back far, just enough to feel a burn in your glutes. 

  • Revert to your starting position and switch legs. Continue this exercise by alternating legs. 

  • Complete this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #3. 



3. Glute Bridges

Directions:

  • Place an exercise mat or towel on the floor and lay with your back on the mat/towel. 

  • Bend your knees so that your feet are placed firmly on the ground, roughly shoulder-width apart.  

  • Lay your arms out alongside your body, using them to support you. 

  • In this position, activate/tense your glutes and raise your hips to the sky as high as you can go, while ensuring your form is not compromised and your back/neck are stable and supported. Make sure your feet, shoulders, neck and head are still firmly on the mat/towel. 

  • Once your glutes are raised, hold this movement for 1-2 seconds. Slowly lower your hips to return to your starting position. 

  • Complete this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #4.



4. Donkey Kicks

Directions:

  • Place a mat or towel on the ground and gently get on all fours, with your knees hip-width apart, hands placed under your shoulders and your neck and spine neutral. 

  • Keeping your knee bent and your foot flat, lift your right leg and push your foot in an upwards motion, so it’s moving towards the sky. Squeeze your glutes when your foot pushes up. 

  • Ensure your core is activated and your pelvis and working hip are pointed towards the ground. 

  • Return to your starting position. You’ve just completed one rep! 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #5.



5. Sumo Squat w. Pulse

Directions:

  • Stand with your feet in a wide stance, toes pointed outwards. Keep your back and spine in a neutral position and ensure your torso is upright. Switch on your core muscles. 

  • In a slow and controlled manner, bend your knees outwards so they’re positioned over your ankles and lower your body as if you're doing to sit down / go into a squat position. 

  • Once you’ve lowered yourself down into a squat position, squeeze your glutes and rise roughly 5-10cm, and lower your body again. This is known as a pulse!

  • Complete 2 pulses before coming back up to your starting position. This is 1 rep complete!

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #6. 



6. Curtsey Lunge

Directions:

  • Stand in an upright position with your feet roughly hip-width apart. 

  • Put your weight in your right foot, ensuring it is firmly placed on the ground, and take a big step back with your left leg. Cross your left leg behind your right leg and to the opposite side of your body. You can take this as far to the side as feels comfortable. 

  • While crossing your leg over, start lowering your body and bending your knees, until your right thigh is parallel to the floor. 

  • Return to the starting position and switch legs. This is one rep done!

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #7. 



7. Narrow Squat

Directions:

  • Stand up straight with your feet together and your toes slightly pointed out. You can either hold your hands on your hips or in a prayer position (clasped in front of your chest). 

  • Begin to slowly lower your body by bending your knees, as if you’re performing a normal squat, but with your legs in a narrow position. Continue lowering your body down until your glutes are parallel to the floor. 

  • Pause for 1-2 seconds before returning to your starting position. 1 rep done! 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #8. 



8. Skaters

Directions:

  • Start in an upright position with your arms by your side and your legs wider than hip-width apart. 

  • Similarly to a curtsey lunge, put your weight on your right foot, ensuring it is firmly placed on the ground, and take a big step back with your left leg. Cross your left leg behind your right leg and to the opposite side of your body. You can take this as far to the side as feels comfortable. 

  • While crossing your leg over, start lowering your body and bending your knees, until your right thigh is parallel to the floor. 

  • Return to the starting position and switch legs. Unlike a curtsey lunge, this exercise should be completed quite quickly and as one flow on movement. 

  • Complete as many times as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #9.  



9. Gorillas

Directions:

  • For your starting position, you want to be in a crouched down position, with your knees bent, toes slightly pointed outwards and wider than shoulder-width. Your hands should be straight and flat on the floor in front of you. Raise your bottom to hip height. 

  • Slide your hands as far forward as you can, and jump your legs towards your hands (like a frog hop). This is one rep!

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #10.   



10. Wall Sit

Directions:

  • Find a spare wall in your house and place your back flat against the wall.

  • Set your feet roughly shoulder-width apart and about 50-60cm away from the wall. 

  • Slide your back down the wall, ensuring your legs are bent at a 90-degree angle, resting the weight in your lower body/legs. 

  • Switch on your abs and make sure your knees are directly above your ankles, and no more forward. 

  • Hold this position for 45 seconds (or as long as possible). Once time is up, stand up slowly while still leaning against the wall.


Once all 10 exercises are complete, have a 1-minute break before starting your next round!


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