Today I'm going to share with you some fun easy ways to do some workouts from home that focus on your lower body!
Now I really do understand that it can be incredibly hard to fit in a workout or any exercise , am I right?

Either the gym costs are to high, the time traveled there is to long, the people there are to intimidating for you to work out there or you are so busy running after your family or busy work life that it's just not a priority..,,,Sound familiar?


 It's pretty much the sames story for most of us which is why I am sharing some easy workouts for you to do. These can be anywhere from 10 minutes to 30 minutes but the trick to results is consistency. Let me just say congratulations on taking action and making the decision to breakthrough and improve your life.






These workouts focus on Plyometrics which is creating resistance through using your own body weight with fast powerful movements.

There are so many really good benefits to Plyometrics:

1) As your not increasing resistance you will only build long lean muscle and wont get all bulky
2) It brings your heart rate up really fast and back down again in intervals which puts your body into Fat Burning mode
3) It improves the way your nervous system works
4)Increases muscular endurance and muscular power
5) Helps develop the relationship between your nervous , skeletal and muscular system which in turns help improve your everyday ability to move, run , jump and endure!

So let's get into it!

Workout one: Lower body 10 minutes!

Repeat each exercise 10 times as fast as possible then move to the next exercise until you have completed all three. ( so 10x Squats, 10x lunge and 10 x side lunge ) then rest for 30 secs to a minute then repeat. You can move through this cycle as many time as possible in 10 minutes. As the weeks progress you can move to 12 minutes, 14 minutes 20 minutes etc.

Squat

Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. Extend the arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up. Initiate movement by inhaling into the belly, and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
Let the hip joint squat lower to the ground than the knees, if comfortable. Pro tip: Try squatting onto a box. Gentle tapping it with the butt will be a reminder to squat low.
Engage the core, and exhale while driving through the heels to return to standing. Imagine the feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving the feet.

Advanced Squat: Jump on your way up and land into your squat - trust me you will feel it!

Lunge

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
lunges Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

Advanced: Jump from one lunge to the next ( alternate jumping lunges )

Side lunge

The side lunge stretches the legs and, when done quickly, generates enough movement to provide an aerobic workout. The movement requires bending one knee while stretching out the opposite leg.
side lunge A weight or ball may be used to help keep the arms well-placed. Assume start position as shown, feet together. Keeping your left leg straight, step out to the side with your right leg and bend at your right knee. Push off the right leg to return to start position. Repeat on the left leg.

Advanced: Speed it up!

You can move through this cycle as many time as possible in 10 minutes. As the weeks progress you can move to 12 minutes, 14 minutes 20 minutes as your ability improves. Remember it is about consistency so start with 2 to 3 times a week and go from there.