Lower Body Workout with Molly’s Best

I am back with my beautiful friend Molly! But this time with an awesome lower body workout that will kick anyone’s butt (no pun intended), whether you are 9 months pregnant like Molly or not (like me). These are 4 lower body moves that require little to no equipment, a small space, and can be completed in less than 10 minutes.

You can also pair this workout with Molly’s other video working on upper body or with a high intensity HIIT workout like this 6 minute one!

And don’t forget, recovery is key! Set aside 10 minutes at the end of your workout to stretch out those muscles you just worked out with recovery tools, such as this foam roller.

*If you’re pregnant, always consult your physician before starting any exercise program or performing physical activity*

Equipment + Overview

Workout Structure
4 Moves-

  • Reverse Lunge
  • Air Squats
  • Hip Raises
  • Donkey Kicks

Workout Details

Duration // 7 Minutes(recommended 3-4 rounds for a total of 21-28 minutes)

Type // Toning/Strengthening

Lower Body Workout Step by Step //

  • Reverse Lunge
  • Air Squats
  • Hip Raises
  • Donkey Kicks

Breakdown //

  1. Reverse Lunge
    Step 1 // Start in standing position.
    Step 2 // Alternate between legs, step leg back into a lunge.
    Step 3 // Bring leg back to standing position, step other leg back and repeat.
  2. Air Squats
    Step 1 // Stand with legs hip width apart. Bring butt down as if sitting on chair, squeezing glutes at the top. Repeat motion.
  3. Hip Raises
    Step 1 // Start by lying flat on your back and knees bent with feet on ground.
    Step 2 // Bring hip up towards the ceiling and squeeze at the top. Bring glutes down and repeat.
    Step 3 // At the very end, hold glutes at top and pulse thighs out.
    **For added challenge, bring arms up and over while doing hip raises**
  4. Donkey Kicks
    Step 1 // Start on all 4 fours- palms and knees on ground. Bring leg up with knee bent as high as you can.
    Step 2 // At the end of this movement, start pulsing leg up and down in small movements.
    Step 3 // Straighten out bent leg and move in small circles. Switch to other direction and repeat circular motion.

This workout is killer on its own but if you are feeling brave enough to strap on those ankle weights for an added challenge, go for it! Let us know how you did by tagging me at @AmandaRussellFSS on Instagram or leaving a comment on my Youtube channel (new workouts every week).

Leave a comment with what video you’d like to see next!

Raising the Standard on what it means to be fit,
Amanda

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