Loewer Body Workout - Donkey Kicks

My favorite lower Body Workout

No equipment, no noise & at home workout 

Ready for my intense lower body workout? With all the gyms being locked down, there is nothing more essential than keeping your body moving. Doesn’t matter where you are in your fitness journey: if you just started and want to get in shape, if you are somewhere in the middle and and you don’t want all that effort to have been in vain, or if you are an advanced athlete and you don’t want to lose all that gains. Also don’t forget about all the additional benefits of working out: it improves your cardiovascular health, strengthens your heart,  is good for your mental health, releases endorphins, helps to fight anxiety, helps wonder with insomnia, boosts your ability to focus and so on and so forth. 

The best thing about this lower body workout? You don’t need any equipment, you can perfectly workout from home, and it does not include any jumping, which means it is really no noisy and you neighbours will thank you. If you happen to have any kind of equipment you can intensify each exercise by either using a resistance band or a weight.

There are two ways on how to execute this lower body workout at home. You can either do it

 

Circuit style: 
  • 45 seconds on – 15 seconds off 
  • Optional: Intensify the workout by including supersets, whenever you feel like they work best for you
  • Repeat circuit 3 times
Set style:  
  • Each exercise: 3 set x 15 reps 
  • Some exercises 15 each leg
  • Pause in between exercises 

Let's start this lower body workout!

1. Warm up

  • Stretch your legs, hips and feet with your favorite exercises to wake up your muscles 
  • 1 minute: Sprint on the spot 
  • 1 minute: Jumping Jacks 
  • 15 Burpees
Reminder: 
  • Weights or resistance band in this lower body workout are optional
  • Use whatever you have: Water bottles, books, rucksack – there are no limits to creativity

2. Sumo Squats

  • Optional: Place the band one inch above the knees / hold the weight between your legs 
  • Sumo Squats differ from traditional squats mainly by the position of the feet. In a normal squat, the toes point forward or slightly outwards, in a sumo squat the feet are placed wider apart and the toes are turned more outwards
  • Breathe in now and bend your knees and hips to lower yourself into a deep squat. The best way to do this is to fold your hands in front of your chest. It is important that your stomach is tense and your back is stretched
  • Reach the bottom, you hold the position briefly. Make sure that hips and knees are always parallel
  • Reaching the top, make sure you squeeze your butt 
  • This a killer inner thigh workout, which also targets glutes, quads, hamstrings, hip flexors, and calves 

3. Glute Bridges

  • Optional: Place the band one inch above the knees/ put the weight on the lower abdomen 
  • Lay flat on the floor. Pull your heels up to your bottom until your lower legs are pointing vertically upwards.
  • Arms to the side at an angle of about 45 degrees/ or 90 degrees to stabilize the body during the glute bridge. Another way is positioning your arms rIght next to your body
  • Your back is always straight
  • Lift your bottom off the floor
  • Final position, your lower back, bottom and thighs form a straight line.
  • Squeeze your butt throughout the entire exercise

4. Donkey Kicks

  • Optional: Place the band a few inches above the knees/ Keep your weight in the hollow of your knee 
  • Start the exercise at the quadruped position
  • Now lift your right leg so far that it forms a line with your butt
  • Hold the uppermost position for one second.
  • Then return to the starting position until your knee is just above the floor.
  • Squeeze your butt throughout the entire exercise

5. Lunges

  • Optional: Place the band one inch above the knees/ hold the weight in front of you body
  • You start in a walking position. 
  • Both toes point forward, the upper body is upright. 
  • Now bend your legs until your front thigh is parallel to the floor. 
  • Your front knee remains above the heel as you go deep. 
  • Keep your back long so that your body weight remains evenly distributed on both legs throughout the entire movement.
  • Squeeze your butt throughout the entire exercise

6. Stability Ball Hip Thrust

  • Lie on the ground and put your feet on the ball
  • Knees 90° bended, rolling the ball towards you 
  • Tense abdominal muscles and press through the heels to raise your hips
  • Get in line with your torso 
  • Optional: If there is no ball available just use a bed, a bench or sofa and do elevated hip bridges instead

7. End your workout with power

  • 1 minute: Sprint on the spot 
  • 1 minute: Jumping Jacks 
  • 15 Burpees 

Don´t forget to stretch afterwards! Let me know in the comments down below if you tried this lower body workout! Have fun!

Rating my new Nike Pro Outfit

NIKE PRO SHORTS

Shape: The shorts have the perfect length, not too short and not too long. The slightly wider band at the top has a slightly shaping effect. 

Material: The material is super elastic and is really flattering, and as far as I can tell they are 100% squat proof. 

Size: I wear a size XS and it fits perfectly. I am 162 cm tall and usually wear either a size XS or S in my bottoms. I would suggest to size down if you are in between two sizes, as it the shorts are pretty elastic.

SPORTS BRA INDY NIKE

Shape: This sport bra shows what you have. For my taste it is relatively wide cut, but fits perfectly and nothing slips. 

Material: This Bra is pretty elastic as well and definitely suitable for a bigger bust. It is labeled “medium support” but also running works perfectly fine.

Size: My under-chest-measurements is 71cm, and my over-chest-measurements is around 90cm, which results in a 70 F or 75 D. I wear this sports Bra in a size small and it fits perfectly, if you like it tight, otherwise I would suggest to size up.

CLASSIC NIKE DOWNSHIFTER RUNNING SHOES

I’m wearing the classic Nike Downshifter running shoes, and I tend to order them again and again and again. They offer a great support for you feet while running, are extremely comfortable and come in a classic design in a lot of different colors. I´m obviously a black and white gal but I try to be more adventurous in the future. What is your favorite color in running shoes?

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