Day 9 - 21 Day Workout

This lower body basics routine works all of the muscles in the legs with a focus on balance, stability and muscular control. Your glutes, quads, hamstring and calves will all be challenged along with your cardiovascular fitness level. There is an added inner thigh and posterior chain muscle focus that is great for building strength in your glutes and hamstrings.

The interval timing; work to rest ratio gives an added fun challenge to this simple routine.

Follow the functional warmup routine before getting into this lower body basics workout.

Let's get started with hip openers.

Lift one leg out to the side, shuffle over.

Repeat on the other side and continue for 45 seconds.

This is great for working on your hip mobility.

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.

Forr recovery do hamstring tap backs for 15 secods.

This is really great going to loosen up the hamstrings.

Arms out to the side, bring your heel towards your hand.

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

Ther next exercise is a squat kick back.

With toes facing forward, sit down into a squat.

As you come up, do a low kick back with one leg, leading with the heel, and repeat with the other leg.

This exercise works your glutes and your quads so all your lower body muscles are working.

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

Back into the active recovery routine.

Just nice and easy, arms out to the side, lifting your heel towards your glute.

Remembering to breathe.

Hydrate if you need to during the break or you can just completely rest.

The next exercise is alternating forward lunge.

Standing up tall, you're going to lunge forward and step back.

Just slowly lower your knee towards the ground, keeping a nice straight back.

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

Time for your active recovery routine.

Doing an active recovery keeps your heart rate up, but if you're new to exercise, feel free to rest during the recovery time.

The next exercise is going to take you down to the floor for a bridge lift.

This is really going to work your booty.

Lay down flat on the floor with feet planted.

Hands down on the mat lift up your hips.

Squeeze your glute.

Hold.

Then slowly lower yourself down.

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

Don't want to push your hips up too high.

Keep a nice straight line between your hips and your knees.

Come back up onto your feet into the active recovery routine.

Get your heel as close to your glutes as you can.

The next exercise is a modified deadlift.

With one foot in front of the other, hips forward, slowly slide your hand down your thigh and just lift your back leg up just a little.

Come back up to standing and switch legs.

You're going to feel one leg working at a time.

Be careful to keep a nice flat back hinging at the hip and not bending forward, working your balance.

Go back to the active recovery routine.

Get ready for a power round.

Every exercise back to back for 15 seconds each.

Hip openers.

Straight into the squat kickbacks.

Forward lunges.

Bridge lift.

Alternating deadlift., finding your balance.

Great job.

Let us know what you think in the comments!

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