Lockton Logo

Lower Body Focus

Your lower body is the key to a strong foundation and improved overall fitness. Our Lower Body Focus Workout is curated to engage major muscle groups, enhance flexibility, and boost endurance.

 

  • What you need:
    A timer, water, and a towel. You will need a step or Box for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start.
5
Mins
Warm Up
Leg Swings
Leg Swings

 1 min

Hip Circles
Hip Circles

 1 min

Bodyweight Squats
Bodyweight Squats

 1 min

Jumping Jacks
Jumping Jacks

 1 min

20
Mins
Workout

EMOM (every minute on the minute) for 20 minutes.

An Emom workout where you need to complete exercises and reps given to you in 60 seconds. The remaining time minute you’ll use as a rest.

Repeat this circuit 4 times.

Squats
Bodyweight Squats
  60 secs
15 reps each leg
Bulgarian Split Squats
Bulgarian Split Squats
  60 secs
10 reps each leg

 

Calf Raises
Calf Raises
  60 secs
20 reps

 

Glute Bridges
Glute Bridges
  60 secs
15 reps

 

Jump Squats
Jump Squats
  60 secs
20 reps
Side Leg Raises
Side Leg Raises
  60 secs
15-20 reps per leg

 

5
Mins
Cool Down

Stretching for legs and hips

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

March in Place
March in Place
 1 min
Quad Stretch
Quad Stretch
 1 min
30 seconds each leg
Hamstring Stretch
Hamstring Stretch
 1 min
30 seconds each leg
Inner Thigh Stretch
Inner Thigh Stretch
 1 min
30 seconds each leg
Childs Pose Stretch
Childs Pose Stretch
 1 min

And we are done!