It's Thursday! Which means it's almost Friday! Woo! Well, this week I've posted a workout for your abs and a workout for your upper body, so let's get the lower half today. This workout you can do absolutely anywhere, and only takes a minimum of 5 minutes to complete. I'm a huge fan of super quick workouts like this one to save for the days when I'm too busy to make it to a class or the gym, but still want to feel like I did something for my muscles. Ready to get to work? Keep reading...
5 Minute Do Anywhere Quad Burner Workout
5 exercises, 1 minute each, don't stop in between. If you want to make this workout last a little longer to really feel the burn, go through it 2 or 3 times total.
Alternating Lunge Jumps - start in a lunge position and propel yourself up into the air, switching legs mid-jump, and land back down on the opposite side you started on. Keep alternating jumps for 1 minute. Trainer Tip: if you have difficulty with the impact of this exercise on the knees, do step back lunges instead.
Low-to-Mid Squats + Hold - crouch down so your knees are completely bent, butt touching your heels and your feet flat on the floor. From here raise yourself up so your quads are parallel to the floor. Hold yourself there for 5 seconds, then lower back down to start. Keep alternating raise, hold for 5, lower for 1 minute.
Down Dog to Hover Planks - these are fun! Start in a down dog position and hold for 15 seconds. Then lower yourself into a plank and bend your knees so they are hovering just above (not touching) the floor. Hold that position for 15 seconds. Do each position once more for a total of 1 minute.
Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position. From here, propel yourself up into the air, swinging your arms down by your sides as you jump. As you land back down, immediately lower yourself back down into a squat. Remember, be light on your feet and keep the motion fluid. Continue for 1 minute. Trainer Tip: to decrease the intensity, simply squat in place without the jumps.
Side Lunges + Knee Raise - start standing. Step out to the right side, keeping both feet facing forward and your left leg straight, and lower yourself down into a lunge. Then push off your right foot to come back up to standing, and raise that knee up to your chest. Keep the lunge + raise pattern going for 30 seconds on the right leg, then switch immediately to the left with no break.
Have fun with this workout! Feel free to keep going 1 or 2 more times through if you're not feelin' the burn quite yet! Or, incorporate this quickie workout at the end of a leg training day for a great workout finisher!
Readers: chat with me! What's your favorite leg day exercise? How often do you train your legs & glutes? Do you ever do quickie workouts like this one while you're on the go or waiting around?