6 Week Shred Lower Body Bodyweight Workout

Learn how to ignite your internal motivation machine within 7 days and NEVER miss workout:

Think you can’t get in with just exercises? The following lower body workout may just change your mind…

First, let’s go over the exercises:

Step Ups

  • Stand facing a step, a chair, or a bench. Place your right foot on the surface. Pushing off with your right foot, lift your body so that your left foot is now on the surface.
  • Return to starting position by placing your right foot back on the ground first before following with your left foot.

Some ways to make the movement more difficult:

  • Hold milk or water jugs down by your sides
  • Place books in a school bag, and wear it while performing the exercise
  • Get a small cardboard box you can hold, with objects inside – this would mimic you walking up a flight of stairs holding something heavy

Stability Ball  Leg Curl

A is super cheap, and super effective. You can get a great one for around $20 at your local sporting goods store.

  • To perform the movement, lie on the ground and place the sole of one foot on the ball. Keeping your abs tight, lift your hips up off the ground.
  • Make sure your legs are straight and soles on the ball. Contract your hamstrings from this position, and pull your feet towards your body, rolling the stability ball towards you.
  • Pause, then slowly return the ball to starting position.

Some ways to make the movement more difficult:

  • Perform the movement with both feet on the ball.

Bodyweight Squats

Bodyweight squats are the staple, go-to movement.

  • Stand with your feet shoulder width apart. Keep your back straight, chest out, and abs tight. Push back with your hips as if you were sitting down on a chair.
  • Keep pushing back. Bend your knees, making sure that your knees do not come past your toes.
  • Continue pushing your hips back while keeping your back straight until your upper thighs are parallel to the floor.
  • Pause, then return back to starting position.

Some ways to make the movement more difficult:

  • Push your hips past parallel, but make sure that your knees do not go past your toes.
  • Perform a jump on the way up. This is called a squat jump.
  • Hold milk or water jugs by your side.

Lying One-Leg Hip Extensions

Lay down on your back with your knees bent, feet flat on the floor, and arms by your side, with your palms faced down on the floor. Using your glutes, push your hips up so that you are in a bridge position. Hold this position, then slowly return back to starting position.

Some ways to make the movement more difficult:

  • Life one foot off the ground, so that you are balancing your body with only one foot on the ground.
  • Place your feet on an elevated surface
  • Place your feet on a stability ball.

Sample Workout:

Perform the following as a circuit:

  • Step Up x 8 reps
  • One-Leg Hip Extention or Stability Ball Leg Curl x 8 reps
  • Bodyweight Squats x10 reps

Rest 1 minute after each round. Perform 3-4 total rounds.

If you’re looking for a full, done-for you bodyweight only program, then check out Robby Blanchard’s . Click here for more info.

– Parth

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About Parth

Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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