Lower Body Exercises 

Equipment: 2 dumbbells  

  Directions

1. Stand with your feet shoulder width apart and a dumbbell in each hand

2. Lift one foot off the floor and take a long step forward

3.  Sink the knee of the back leg so it almost touches the floor

4.  Push off and lift your back leg, bringing it forward so it lands ahead of you in a lunge position

5. Repeat on the other side

  Modifications

• Use a chair and go up and down in a lunge position, rather than forward and backward

• Weighted leg lifts 

 Equipment: 1 Kettlebell

Directions

1. Stand with your feet shoulder width apart

2. Hold the kettlebell tucked into your upper chest area, keeping your elbows in

3. Lower into a squat while keeping your elbows tucked and your knees in line with your toes

4. Push through your heels while keeping your chest up 

5. Return to the starting position

Modifications

•  A stool to lower yourself down on (offers more support)

•  Use a tricep dip attachment or any sort of stable bar to grip and lift yourself up and slowly go back down slow. 

• Use 2 boxes (1 on each side of you) and perform dips while sitting in your chair 

     Equipment: 1 dumbbell  

 Directions

1.  Lay flat on the ground with your knees bent and your feet flat on the ground.

2.  Place the dumbbell on your hips 

3. Raise your hips towards the ceiling until you feel your glutes contract

4.  Squeeze your glutes tightly at the top

5. Slowly lower the hips down to the floor and repeat 

Modifications

• Body weight

• Use an exercise ball to support legs 

 Equipment: Kettlebell

  Directions

1. Start by holding the kettlebell by the horns with both hands while standing tall

2. With a slight bend in your knees, send your hips back and keep your back straight while lowering the kettlebell towards the ground 

3. Pause at the bottom and return to the starting position

  Modifications

•  Execute in a chair 

• Medicine Ball Pick-ups 

• Bicep curls 

Equipment: Kettlebell

 Directions

1. Stand with your feet shoulder width apart with the kettlebell on the ground in front of you

2. Hold the top of the kettlebell with both hands

3. Think about hiking a football - you will drive the kettlebell through the legs, keeping it close

4. Drive the kettlebell up to eye level finishing with your knee and hips locked out.

  Modifications

• Use a dumbbell

• Sit in chair at the edge of seat

  Equipment: Medicine Ball &  wall

Directions

1. Start with shoulder-width stance and your knees in line with your toes. 

2. Grab the wall ball and hold it with 2 hands at eye level with your elbows tucked in

3. Lower your body into a squat position 

4. Extend your legs rapidly then throw the ball up towards the wall

5. Catch the ball and then lower your body into the next repetition.

Modifications

• Sit in chair

• Sit on the ground and explosively push ball towards wall 

• Use a lightweight ball