Check out the above video for a quick and simple lower body workout that you can do at home, at the gym or on the road.  These four exercises will get your body moving and your heart rate going.  The key to getting the most out of this workout, or any workout, is to take your time, focus on posture and proper body mechanics and really work the muscles.  This workout is designed to fit into your busy schedule at any time during the day—whether that’s in the morning before you start your day, on your lunch break, or in the evening– Depending on sets and reps, it only takes 10 to 15 minutes. To make your workout more complete, do 5 minutes of cardio, then do these 4 exercises, then do 5 more minutes of cardio, then do these 4 exercises and so on.  Let’s get started!

First things first, WARM-UP and then STRETCH! Work out the kinks and warm-up your body by doing a simple movement like walking in place for 1-2 minutes.  Now, stretch.  Stretching done prior to exercise should be dynamic stretching.  Dynamic stretching is stretching that involves continuous, fluid movements which improves flexibility while also increasing circulation.  A few dynamic stretches that are applicable to the exercises you’re about to do in this workout are stepping side to side for 30 seconds, alternating knees to chest for 30 seconds, alternating bringing your heels toward your backside for 30 seconds and twisting at the waist for 30 seconds.

To familiarize yourself with each exercise before you really get going, watch the video and then do each exercise for about 10 seconds.

Once you get the hang of the movements, it’s time to jump into doing them as an actual workout.  Get started with doing anywhere from 1-3 sets of 15-20 reps for each exercise.  You determine the pace based on your current fitness level.  If you’re new to working out, go slow and stick to 1 set of 15 reps.  If you’re fitness level is more intermediate, do 2-3 sets of 20 reps.  If you’re fitness level is more advanced, incorporate some of these exercises into a larger exercise routine.

Helpful tip: Anytime you’re doing squats or lunges, always keep the knees from going past your toes in order to protect them.