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Full Lower Body Home Workout

If you have turned into a home workout warrior but missing leg day, this workout is going to leave you sweaty and legs a shaking.

Check out the moves or do the workout with me!

While the large gym machines are part of a gym workout, you can still get one heck of a workout at home with limited equipment. This workout is made up of effective lower-body exercises that will tone your thighs, lift your butt, and build strength in your lower back…all with just weights and a comfortable spot on the floor.

Today’s home workout is all about those legs. Grab your weights and mat and get ready for a highly effective, sweaty, leave those legs humming type of workout.

Working those legs is uber important and it goes way beyond just looking awesome. Like literally…this is the thing that keeps you moving all day, so building that strength in the lower part of your body is crucial.

Doing a leg workout at home is way easier than most realize and doesn’t require a giant smith machine, squat rack, or even the leg press machine. All you need for this workout is weights and a comfortable spot on the floor and be prepared to put some burn in your quads, hamstrings, booty, calves, and don’t forget about the inner thighs.

The Equipment

There is zero need for all the fancy workout gear. This workout takes weights and a comfortable spot on the floor only.

MatAmazon LinkWeightsAmazon Link

For your weights, shop around for discounted prices. Facebook marketplace and Craigslist are two really good options to find weights that are perfect for your space. I am pretty sure that I don’t have anything that matches but it was all on the cheap and works beautifully.

The Amazon Link for the weights are the ones that I do like and recommend the most for those that have smaller hands. Sometimes the dumbbells are so hard to hold with the thicker middle piece and these completely solve that problem.

The Workout

full lower body home workout

For this workout, we will have a standing and floor series. Each move is completed for 45 seconds with a 15-second rest. The series are repeated twice. Rest when you need to and adjust your weights to keep a good form of the move.

The Moves

Warm up

👍 Runner’s Stretch – both legs

👍 Side Lunge Stretch

👍 Staggered Deadlift Sweeps

Standing Series : Complete each move for 45 seconds with a 15 second rest. 2 complete rounds

👍 Sumo Squat

👍 Reverse Lunge to Knee Raise

👍 Squat with Double Pulse

👍 Single Leg Deadlift

👍 Alternating Curtsey

Floor series: Complete each move for 45 seconds with a 15 second rest. 2 complete rounds

👍 Bear Crawl Fire Hydrants

👍 Single Leg Bridge

👍 Frog Bridge

Need info on a move? Or even better…workout with me! can&#8217;t be loaded because JavaScript is disabled: <a href="" title="HOME LEG WORKOUT | Mat + Weights only | Tone + Strength">HOME LEG WORKOUT | Mat + Weights only | Tone + Strength (</a>

Where did you get that outfit?

Oh…you already know! This top and sports bra are all from Old Navy. Check them out here.

Old Navy has been my staple go-to for activewear. Talking tons of different options, colors, and sizes. Real clothes for real shaped women. Plus they last forever, wash well, and won’t empty your wallet.

If you are looking for leggings…highly recommend checking out their Elevate Powersoft line for leggings. This is hands down my absolute favorite leggings. Super soft, just the right amount of compression and they have pockets!

My shorts are from Amazon and can be found HERE. If you are looking for a pair that won’t ride up into your lady parts, this is a really good option. Plus they have pockets!

Wrapping this one up!

full lower body home workout

Home workouts are the silver lining to this whole crazy year! When COVD rolled in like a giant hurricane, our usual routines completely fell apart in one quick quarantine ruling. Who knew that our own family rooms would become the next “hot” spot for working out?

Missing a workout buddy? Did you know this entire workout was done by a zoom call with other ladies just like you? Each week, we come together for a 30 minute or less workout but from our own homes.

Join our VIP STRONG group and get access to the inner core. Get more information here.


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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Affiliate links may be used in posts. I only recommend products/services that I absolutely LOVE. Full disclosure policy is located HERE.

Full lower body home workout

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