At Reva Wear we're always inspired by our community so we'd like to introduce you to our friend Ellyn Ferriter who has created a series of three workouts you can do anywhere. Today is the final workout. Ready to move? Let's go! Missed the first workout? Read here.
If you read Parts 1 and 2 of the #AlwaysMovingAnywhere series, you’ll know we worked our upper body and our abs with exercises easily done anywhere you find yourself. (If you haven’t checked them out yet, I highly recommend it!) In this final installment, I’m giving you 3 lower body exercises to really target the quads, glutes, and calves. You can do any of the 3 on their own or keep reading past the descriptions for details on turning them into a full lower body workout. Let’s work those legs!
Squat + Calf Raise
Start standing, feet about hip width apart. Keeping your chest up and gaze forward, lower yourself down into a squat as low as you can get. When you raise yourself back up, go up on your toes, squeezing your calves & glutes at the top.
Runner Stance Heel Touches
Start out in a runner’s lunge, crouched down with one leg bent, the other extended straight behind you. Your hands stay lowered to the floor with your fingertips lightly touching the ground. From here, bring the foot that’s behind up to touch the opposite heel. Extend that leg back out, lightly tapping your toes to the floor, but not putting a lot of weight on the back leg. Stay crouched down with all of your weight on the front leg the entire time.
Single Leg Glute Bridges
Lie down on your back with your arms by your sides, one knee bent, foot flat on the floor, and the other leg extended straight up into the air. From here, press through your heel to raise your pelvis up towards the ceiling, focusing on squeezing the glutes at the top of the move. Lower yourself back down.
Make It A Workout:
In part 1 of this series we made an upper body workout by doing as many rounds as possible of the 3 moves in 5 minutes. In part 2 we did circuits where each abdominal exercise was done for 1 minute, 3 times through. In this last workout, I’m increasing the intensity a bit with a Tabata style workout. Each move you’ll do for 20 seconds, and then rest for 10. Each 20-second work / 10-second rest period = 1 round. You’ll stay on each exercise for 4 rounds total, or 2 minutes per move. In cases where you’re working one leg at a time, alternate sides each round. Here’s the breakdown:
6-Minute Lower Body Tabata Workout:
Squat + Calf Raise – 20-sec work/10-sec rest x 4 rounds (2 minutes)
Runner Stance Heel Touches (alternate sides each round) – 20-sec work/10-sec rest x 4 rounds (2 minutes)
Single Leg Glute Bridges (alternate sides each round) – 20-sec work/10-sec rest x 4 (2 minutes)
I hope you enjoyed this #AlwaysMovingAnywhere series, and I hope each post gives you some good ideas for ways to incorporate movement and muscle engagement throughout your day wherever you are. Remember to keep your body moving. We’re made to move… and that’s a beautiful thing.
Ellyn is an ACE-certified group fitness instructor, health educator, and fitness blogger living in upstate NY. She is passionate about empowering others to live healthier, more confident lives by making fitness fun and enjoyable. To connect with Ellyn and learn more about her, visit her blog, In Fitness and In Health (www.infitinhealth.com) and follow her on social media at @infitinhealth.