Day 2 - 21 Day Workout

This beginner lower body routine works all of the muscles in the legs with a focus on balance, stability and muscular control.

This lower body beginner routine is great for mastering the correct form of some basic functional exercises. All of the exercises can eventually be progressed to include using additional weight.

Your first exercise will be 60 seconds of hip openers - great for hip mobility.

Lift one leg out to the side and shuffle over, switch to the other leg and repeat.

Just lift your legs as high as it's comfortable for you.

You’re going to be working your lower body but at the same time you're going to be getting your heart rate up and really working on your cardio fitness.

For the next 30 seconds, you will be going into active recovery.

For this recovery you will be doing hamstring tap back, this is really great for loosening up the hamstrings.

Arms out to the side bring your heel towards your hands.

If you can't quite touch your hand that's okay just go as high as comfortable for you.

The next exercise is 60 seconds of squat kick back.

With your toes facing forward sit down into a squat, and as you come up just kick back a low kick back.

This exercise is good for working your glutes and your quads so all your lower body muscles are working.

The kickback is to activate the glutes and to help challenge your balance.

Back into 30 seconds of active recovery.

Hydrate if you need to during the break or you can just completely rest, it’s up to you.

The next 60 seconds of exercise are alternating forward lunges and back steps.

Standing up tall, you will lunge forward and step back, remembering to just slowly lower your knee towards the ground keeping a nice straight back.

This exercise is great for working the front and back of your legs.

Time for another 30 seconds of active recovery.

An active recovery helps to keep your heart rate up but if you're new to exercise feel free to rest during the active recovery time.

For the next 60 seconds, you will be down to the floor doing bridge lifts and really working your booty.

Laying down flat on the floor, feet planted and hands down on the mat lift up your hips, squeeze your glutes, hold and then slowly lower down.

Do this nice and slow so that you can really feel your glutes activating.

Don't push your hips up too high, just a nice straight line between the hips and the knee.

Then it’s back up onto your feet for another 30 seconds of active recovery.

For the last 60 seconds exercise you will put one foot in front of the other,

hips are forward, slowly slide your hand down your thigh and just lift your

back leg up just a little and then come back up to standing and switch legs.

Keep a nice flat back, hinging at the hips and not bending forward, working your balance.

Finish with 30 seconds of active recovery.

Congratulations, you’ve made it through the basic lower body workout.

Well done.