Today I invited my friend, Tara from A Daily Dose of Fit, to share with us a super fun lower body workout. She is amazing and a wealth of knowledge! I know you will leave inspired and ready to try the workout!
Hey friends! My name is Tara and I am an ACE-Certified Personal Trainer and the writer behind A Daily Dose of Fit. I absolutely love putting together workouts for my clients and my readers, and I’m thrilled to be doing the same for all of you today. It is, after all “Workout Wednesday.” You can catch a 30-Minute Upper Body Workout on my site from last week, and I’ve got a 30-Minute Lower Body Workout for you today. Use them together to create a 60-Minute Workout, or use them separately if you’re splitting up your workouts. It’s up to you!
As always, please be kind to your body. If strength training is completely new to you, please consult with your physician before you begin. Better safe than sorry, correct? At the very least, modify as needed to meet your individual needs. While I build each and every workout with safety in mind, without knowing your specific medical history, it’s hard to say whether or not this workout is, in fact, right for you.
That said, here’s the workout:
Equipment use is minimal. Really, you only need a jump rope, some weights and a box or bench onto which you can jump. If you don’t have a jump rope, you can always fake it! If you don’t have anything you can jump on, turn the jumps into squats and add weights.
A couple of notes about the exercises themselves:
1) The dead lifts should be done with straight legs. And by “straight,” I’d like you to maintain a soft bend in the knee.
2) Start your wide-leg bench jumps by straddling a standard bench, then jump up onto the bench. Be sure you’re tall enough for this, and if you aren’t, try something lower like a BOSU or another steady bench. Your legs should absolutely not touch the bench, ever.
3) To add weight to your hip presses, you can rest a weight plate across your hips as you lie down on the floor, or use a loaded barbell and position yourself with your shoulders on a bench before lifting and lowering.
4) Banded side steps are best done with a wide elastic band, positioned around both legs at the same time at the height of your calf muscles. Proceed to step right, completing all repetitions before stepping back to the left.
Hopefully this all makes sense to you!
If you have any questions, you can reach out to me on Facebook, Twitter or Instagram. And for more workouts, connect with me on A Daily Dose of Fit! I would absolutely love to hear from you!
Thank you Tara for sharing with us this super fun 30-minute lower body workout! I look forward to trying it this week!
Annmarie says
I am always up for trying out new workouts and this looks like a great, sweaty one! Thanks for sharing! 🙂
Diatta @ Femme Fitale Fit Club says
This makes sense and looks awesome. Question how tall should the box be? I have a step bench with 16 risers. Thanks.
Tara @ A Dauly Dose Of Fit says
I would say to pick a height that you feel comfortable jumping on…
Penelope says
Awesome, I’ve been needing something like this…thanks Toni!
Deborah @ Confessions of a Mother Runner says
I love deadlifts-always feel those the next day! Today I am doing kickboxing one of my other favorites. Good workout!
Toni @runninglovingliving says
looks like an awesome workout!!! Thanks for sharing!
Raijean says
This looks fairly simple, going to try this this evening.
Crystal Green says
Thank you for these tips. I truly need them.
Linz @ Itz Linz says
i love lunges 🙂
Liz Mays says
I usually follow along with a video for my workouts. I do like squats and lunges though, and when I say like, I mean despise.
steph says
This looks awesome. Need to pin this for future pain!
Anne - Mommy Has to Work says
I need to get back in the routine. This will be a great workout.
Donna says
I love squats, but absolutely loathe lunges… so much so that I just won’t do them. I need to get back into strength training. I’m not sure I know what wide-leg bench jumps are.
HilLesha says
My idea of exercise is usually walking or dancing, but I need to try out these type of exercises. 🙂
Theresa @ Faith and Family Reviews says
Exercise just has not been on my list of priorities, even though I have been trying to get it back into my daily routine. Failing miserably.
Colleen says
It is great to try different workouts helps trick your muscles.
Crystal says
It sounds like a great workout. I’ve avoided jump roping for a while…after three kids you kind of need to!
Angela says
My sister is a Beachbody coach and I use some of her workout programs. I love that I can do them from the comfort of my home.
Jenn says
This sounds like a great workout, might be too hard for me!
Courtney says
I do squats, while baby wearing!!!!
Marcie W. says
This sounds like a great routine and I know jumping rope makes for some great cardio. I am a fan of the StairMaster and a lot of squats for my leg/lower body days.