Here's a lower body workout from Lil Sarah. She says it'll get your BUTT in gear! Literally.
Hey Campers! Just in case you are missing leg day here at the studio, I've got one for ya...
What you'll need: DB, and a box or chair
How long: 20-25 minutes on average
Warm-up: 1 min jump rope (w/ or w/o a rope will do)
30 sec high knees, 30 sec butt kickers
20 air squats, 20 sumo squats, 20 squat jumps
1 min low plank lifting your leg up (alternate sides)
3 rounds. 60 sec, 45 sec, 30 sec. Take a 30-60 sec breather in between sets, and take 1-2 min in between rounds. Get heavier each round:
DB stiff-leg dead lifts
single leg get ups (switch sides halfway through the set)
stationary lunges (switch sides halfway through the set)
Burnout. All on one leg, then switch to the other:
30 sec kickbacks, 30 sec pulse at the top of the kickback, 30 sec fire hydrant, 30 sec pulse at the top of the fire hydrant.
Get in a 2nd round of the burnout, if you're up for it...
DB = dumbbell
single leg get up: Start seated on a chair or box, to where your thigh is parallel to the floor. Raise the right leg up and hold it up. Come to standing on your left leg. Sit back down without dropping the right foot. To add weight, hold one DB in both hands in front of your chest.
stationary lunges: Hold two DB's at either side of your body. Step back with the right foot and bend both knees so you come down in a lunge position. Leave your feet where they are and straighten the legs to come up, bend the knees to go back down. Repeat this motion for the amount of time in half of your set and then switch.
kickbacks: From hands and knees, bring your right knee up towards your chest. Now kick back through your right heel, keeping your knee at a 90 degree angle, bring your foot as high as you can without arching your lower back. Your foot should stay flexed.
fire hydrants: From hands and knees position, raise your right knee out to the right side, keeping your knee in the same position you started in. Try to bring it up to hip level. When you lower the leg back down, don't let it touch the ground.