Krissy Cela’s Home Body Workout

Sometimes it’s not possible to make it all the way to the gym but if you’ve only got a spare 20 minutes then this lower home body workout will give you everything you need without having to leave the comfort of your own home.

By the time you drive to the gym, squeeze into your cute workout gear and secure your gear in the locker room, that’s the same amount of time it would take to do half your regular workout. Those are minutes you’ll never get back and when determining the amount of impact a fitter lifestyle can eat away at your YOU time, it’s easy to want to take a day off. Fortunately, you can achieve all the results you desire, without having to devote quite as much time to the whole process. That doesn’t mean less effort needs to be squared away while you’re training, but you can save yourself valuable set up minutes by doing this any time workout at home. Use it when you’ve had one of those days, are away on business or just have just want to catch up on your favorite show while working in front of Netflix.

Lower Body Workout

Perform the following set of exercises in the order shown and repeat three times, while resting 2-3 minutes between rounds, to maximize your ability to build muscle in all the right places

Warm-up

Do skipping for roughly 5 minutes.

1. Step-up kick back – 12 reps each side

Works: quads, hamstrings, glutes, shoulders, abs

1. A) Stand with your feet shoulder-width apart facing a bench, or flat platform, that’s about 2-3 foot high. If you’re advanced then hold a dumb-bell in each hand, letting your palms rest against your sides.
2. B) Lift your right knee to step-up and place your foot on the bench. Push down with you right leg to straighten your leg and raise your entire body upward. Kick your opposite leg back and squeeze your glute at the top of the movement. Step back to the start position using your opposite leg then repeat on that leg.

2. Lateral lunges – 24 reps each side

Works: glutes, hamstrings, quads, calves, abs

1. A) Stand with your feet slightly wider than hip-width apart and fold your arms across your chest.
2. B) Bend your left knee so low that your right knee has to straighten to lower yourself. Pause then repeat on the other leg.

3. Reverse lunges to knee up – 12 reps each side

Works: glutes, hamstrings, quads, calves, abs

1. A) Stand with your feet hip-width apart. Step back with your right leg so you’re into a lunge position.
2. B) Move your back right leg forwards and up so its knee is in line with your belly button and you’re standing on your left leg completely. While doing this, bring your left arm upwards. Step down and repeat with your opposite leg.

4. Frog pump – 20 reps

Works: core, glutes, quads, hamstrings

1. A) Lie on your back with your knees bent and feet together flat on the ground. Let your knees splay outwards slightly.
2. B) Squeeze your glutes and raise your hips. Hold for two seconds and then lower your hips toward the floor, but don’t allow them to touch it.

5. Jump Squat – 12 reps

Works: glutes, hamstrings, quads, calves, abs

1. A) Stand with your feet shoulder-width apart.
2. B) Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor then jump up as high as you can. Land with soft knees.

6. Straight leg kick back – 12 reps each side

Works: glutes, hamstrings, core

1. A) Get onto all fours with your hands beneath your shoulders and knees beneath your hips. With your back straight, lift your right leg off the ground with the knee straight and hold it parallel to the ground.
2. B) Bring your right leg up higher so it is raised above your head. Keep your spine straight and head looking down. Do all your reps on one leg then switch sides.

Finisher

Skip for 5 minutes