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Lower Body Workout with Molly’s Best

By February 6, 2019workout

Amanda and Molly are back! 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. 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 any of Amanda’s lower body circuits, like this butt blaster workout or outer thigh workout.

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. Also, here are some snack ideas to give you the boost of energy you need pre or post workout!

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

 

EQUIPMENT + OVERVIEW
EQUIPMENT //
+ Yoga mat
+Ankle Weights
WORKOUT STRUCTURE //
4 Moves-
Reverse Lunge
Air Squats
Hip Raises
Donkey Kicks
 

 

 

 

 

 

 

 

 

WORKOUT DETAILS

Duration  7 minutes
  Type  Toning/Strengthening
TONING 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 us at movewithvaleo on Instagram. Leave a comment with what video you’d like to see next!

#Inspireyourself

Valeo Fit

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