Lower Body

I LOVE this combo of moves! You will need one heavy-ish dumbbell. I'm using a 15 lb weight. But if you're advanced, you can try this whole routine with a pair of dumbbells instead of just one. Also, if you need to modify, I suggest doing this without weights and holding on to something. That will allow you to focus of form, which is going to give you the BEST results!

This routine SMOKES the hamstrings! The entire 5 minutes focuses on the back of the legs. All you need is the edge of your couch, chair, ottoman, or bench. 

This routine consists of 5 moves on one leg before switching to the other. This way, it challenges the stabilizing leg and glute. A chair or dresser or wall is recommended to hold on to.

This routine is soooooooo good! It is a super effective leg workout with a big focus on the glutes. You will need one dumbbell. I encourage you to go heavier here. I am using one 15 lb weight. 

This routine focuses on the adductors (inner thighs) and hips. If you sit at a desk, if you're having low back pain or knee pain, if you have pelvic floor dysfunction, this one is important to add in regularly!

This routine includes important drills for increasing the mobility through your hips, ankles, and toes. If you're struggling with lower back pain or knee pain, if you have problems achieving a deep squat, if you have pain when running, or if you're a human American, this routine is a MUST!

This is a leg toning routine! All the moves are done standing, and you don't need any equipment!

5 moves on on side, then switch to the other side