Place a resistance band just above your knees and let’s go with this lower body focused workout!
REGULAR SQUATS
SQUAT LATERAL STEPS
SUMO SQUAT
SUMO SQUAT PULSE
DONKEY KICKS
CLAMS
20 REPS OF EACH EXERCISE
Regular squats: Feet positioned between hip and shoulder width apart, lower the hips down like you are sitting on a low chair keeping the chest up and putting the weight through the feet. The addition of the resistance band is going to aid position and posture, increase the muscle strength and intensity to your workout.
Squat lateral steps: Lower into the squat position and take a wide step out with your right foot then step left foot over and repeat the other way. Maintain squat position throughout. Forward and back counts as one rep.
Sumo squat: Place the feet wider than shoulder width apart and turn the toes out. Again, sit the hips down into a squat and push the knees out so as not to turn them in.
Sumo squat pulse: On your final sumo squat, hold down and pulse in small movements.
Donkey kicks: On to hands and knees, keeping your knee bent, raise the knee so that the bottom of the foot goes up towards the ceiling. Repeat on other leg.
Clams: Laying on your side, either on the elbow or extending bottom arm and laying head on the arm, bend the knees so they are to the front of you and feet are in line with the hips, keep the feet together and raise the knee without rolling back on the hip. Repeat other side.
Let us know how you find it and tag us on social media in your sweaty selfies!
Blog by Anthea Champion – Personal Trainer (Champion Fitness)