Going to start out with a very bold claim. This was…pretty much…the perfect standing leg & core workout. At least until we get to next week and I have a new favorite.
But seriously….this is going to leave your legs humming!
This workout targets all sides of those gorgeous legs and is a workout that can be modified, almost everyone can do, and can easily be scaled up or down to meet your current fitness needs.
Getting a highly effective leg workout is not only possible but can also be completed in under 30 minutes. Check out today’s workout for the entire leg and core.
What do I need for this workout?
The best workouts, especially at home, don’t require a ton of equipment to be dragged out of the closet or from under our bed. This workout only needs you, weights, a resistance band, and something to step up on. The working space can be small with this one!
I have a hodgepodge of a home gym and am always on the hunt for a good bargain. Highly recommend checking out your local discount stores like Marshals, TJ Max, or even the Dollar Tree.
Amazon always has exactly what you are look for too and you can’t beat prime.
Let’s take a moment to talk steppers. There is no need to get the expensive ones that leave a dent in your wallet and take up lots of space. This little gadget was very much on the cheap, folds up for easy storage, and has a carrying handle.
Today…we are going for time with a very short rest. No need to count how many reps you did and gives you time to focus on the move and your form.
For this workout, you have two options. Follow the workout below, set a time, and go.
OR workout with me. Just need to hit the play button on the video at the top of this page.
Directions: Every exercise is 75 seconds on and a 15-second rest. There is no need to count and stop/rest/restart when needed.
Complete the series of exercises below one time through. If you want an “extra” hard one, do this series twice.
|Standing with Band||Banded Squats|
Pulsing Banded Lunges
Single Leg Deadlift with Band
|Standing Core||Warrier Balance|
Oblique Knee Lift Crunch
Breakdown of the Moves
- Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.
- Hold a weight (or kettlebell) in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest.
- Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight ahead throughout the squat.
- Press your hips back and begin bending your knees to perform the squat.
- Keep the kettlebell close to your body during the movement.
- Focus on keeping your chest tall as you continue pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels—you shouldn’t come up on your toes as you squat.
- Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point of the squat. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position.
- Press through your heels and reverse the motion to return to the starting position. Exhale as you rise, and be sure to press your hips forward at the top of the squat to more fully engage your glutes.
- Start by standing with your feet hip-width apart. Step your right foot into a front lunge. Check that your front and back leg are making 90-degree angles (aka that the knee is over the ankle, particularly of the front foot). Try to touch your back knee to the floor.
- Drive through your front heel and propel your right foot back into a reverse lunge. Check that once again both legs are as close to a 90-degree angle as possible.
- The key here is control; don’t be in a rush to get anywhere!
Side Step Up
- Start off by facing the side of a box or bench with your feet shoulder-width apart and feet straight ahead, keeping your hands on your hips.
- Step up and forward with one foot on the box, the with your opposite hip step up with the other foot.
- While holding your hips, step back down and repeat this motion for as many time as possible.
- Stand with your feet hip-width apart, hands on your hips.
- Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
- Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.
- Return to start. Then repeat on the other side.
- Stand with your feet slightly more than hip-width apart with a loop or mini loop band just above your knees. Your toes should be pointed slightly outward with your hands on your hips or in front of you.
- Slowly push your hips back into a sitting position while bending your knees.
- Continue to lower yourself until your thighs are parallel to the floor. Your knees should be at a 90-degree angle. Hold the position for 2–3 seconds, then slowly lift back up into the starting position.
Banded Pulse Lunge
- Place resistance band around both legs and above the knees. From a standing start, step forward like a regular lunge.
- Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position.
- Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise.
Touch Jacks with Band
- Place the band around your ankles.
- Stand in a quarter-squat position, with your feet about hip-width apart, hands at your chest. Jump your feet out and in for 1 rep.
Single Leg Deadlift with Band
- Place the resistance band under one foot and the hand on the same side as the leg. Stand on one leg, keeping that knee slightly bent.
- Perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance.
- Then return to the upright position.
- Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
- Reach your torso forward as you lengthen your right leg behind you.
- Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
- Holding a weight in your left hand, plant both feet on the floor, shoulder-width apart. This is your starting position.
- Lower the weight down your left leg and draw your ribs toward your left hip.
- Contract your right obliques to straighten your torso to return to the starting position.
Oblique Knee Lift Crunch
- Plant both feet on the floor, shoulder-width apart. Hands behind your head. This is your starting position.
- Lower the right knee on the diagonal and crunch down to meet with your elbow.
- Can do all one one side or alternate.
Where did you get that outfit?
Oh…you already know! This one is from my Old Navy!
Click here to head to Old Navy to shop.
Old Navy has been my staple go-to for activewear. Talking tons of different options, colors, and sizes. Real clothes for real shaped women. Plus they last forever, wash well, and won’t empty your wallet.
Wrapping this one up!
Home workouts are the silver lining to this whole crazy year! When COVD rolled in like a giant hurricane, our usual routines completely fell apart in one quick quarantine ruling. Who knew that our own family rooms would become the next “hot” spot for working out?
Missing a workout buddy? Did you know this entire workout was done by a zoom call with other ladies just like you? Each week, we come together for a 30 minute or less workout but from our own homes.
Join our VIP STRONG group and get access to the inner core.
Get more information here.
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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.badassmamagang.com Affiliate links may be used in posts. I only recommend products/services that I absolutely LOVE. Full disclosure policy is located HERE.
Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above.