A Lower Body Workout to Bring Out Your Inner Athlete and Bikini Body

Everyone strives to be the best that they can be, even when it comes to LEG DAY!  Some basic principles that can be used in any workout will be discussed in this article about a quick and challenging lower body workout.

The key word is quick.  The real challenge in any fat burning workout is to generate as much force and power as you can so that you will be working harder and burning more calories.  Quickness through these exercises will not only increase your heart rate and burn those calories, but will also bring out your true inner-athlete.


The idea of this routine is to not only get the legs moving, but warm up the entire body in a very functional and athletic way. Start with a track or open area of at least 20-30 meters in length to allow for enough space to move freely and safely.  To help mark your start/finish lines use two cones or your water bottle and a towel to keep it simple.

The exercises done at the CONES are to be done quickly and as accurately as you can.  The exercises on the TRACK should be done slow and with control.  This is the time when you will want to keep your core tight for better posture and execution through this lower body workout.

As you progress through the predesigned series the exercises progressively become more challenging as your body is more warmed up.  Altering the order too much can result in a greater chance of injury.  If there are any exercises that you may be unfamiliar with, you can search the database of exercise videos right here on WatchFit.com to help you with this extraordinary lower body workout.

lower body workouts

Exercises at the CONES (15-20 Reps)

– Body weight squats
– Jumping Jacks
– Squat Jumps
– Push-ups (on your knees if necessary)
– Dynamic lunges

Exercises down and back on the TRACK 

– Side shuffle (face same direction to allow both legs to lead and go SLOW)
– Forward lunges
– High skips
– Skips with single leg kick out
– Backward lunges

Once you have completed this series, take a 2-3 minute break then repeat making adjustments on the number of repetitions that you can complete as well as the length of your track.  Make sure that you feel each muscle that you are trying to train during each exercise.  With that concentration, your lower body muscles will most definitely thank you later, as well as your string bikini!

Watch the time fly by, and have fun!

Also check out this Fat Shred diet and workout plan!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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