Lower Body Focused Workout from Home!

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Get a Stronger Lower Body With This Home Workout!


workout of the day, we are going to be doing the Lower Body Focused Workout from Home! This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to doing 30 seconds of jog in place, 30 seconds of jumping jacks, and 30 seconds of high knees. We will do this for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.


For our circuit today we are going to be focusing upper body using nothing but body weight. This is a 6 exercise workout which we will do 3 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.


For abs we are going to do 4 different exercise for 30 seconds each and do a total of 3 sets. This should get your core burning! 


To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

The Best Upper Body Home Workout:

Lower Body Focused Workout from Home


 – 3 rounds of the following:

    – 30 seconds jumping jacks

    – 30 seconds jog in place

    – 30 seconds high knees




Go for a run outside



 – 3 rounds of the following:

     – 30 seconds of jumping lunges

     – 30 seconds of side lunges

     – 30 seconds of jump squats

     – 30 seconds of reach touch skater hops

     – 30 seconds of air squat (or goblet squat if you have weight)

     – 30 seconds of good mornings

     – 30 second break



 – 3 rounds of:

     – 30 seconds windshield wipers

     – 30 seconds 6 inch pulses

     – 30 seconds of flutter kicks

     – 30 seconds boat pose


Jumping Lunges:

Side Lunges:

Jump Squats:

Reach Tough Skater Hops:

Air Squat:

Good Mornings:

Windshield Wipers:

6 Inches:


If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).


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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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