Lower Body
Working out your lower body can be a quick and fun process that can be done at home. For the most part working out your lower body means working your; glutes, hamstrings, quadriceps (quads), and your calves. Doing the exercises below will ensure you cover each of these muscle groups. For ideal results do set 1 at 10-20 reps an exercise and repeat the set. Then move onto set 2 and do the same routine.
Set 1
Lunges
Stand with your right foot in front and your left foot in the back. Have your right foot just out further then your right knee. Make sure that your front knee never goes further then your front toes. Have your front foot flat and your back foot is on its toes. Dip down as low as you can and come back up. Do 10-20 reps and then switch your feet and repeat. Keep your back straight and perpendicular to the floor. Adding weights in your hands will make the exercise more difficult if you need a little more of a challenge.
Squats
Squats can be done with either free weights or a thera band. Stand with your feet a little further then shoulder width. Keep your back at a 45 degree angle. Bend at your knees and come down as low as you can. Come back up straightening your legs but never bend your back or loose its 45 degree angle. If using free weights hold them in your hands. If using the thera band stand on it and grab the band one end in each hand. Use a weight / tension that will tire you at around 15 reps.
Side to sides (jumping)
Stand on your left leg with your right knee up at waist height. Bend your left knee and come down slightly. As you come up jump to the side ( 3-5 feet, not very far) and land on your right leg. As you land, keep your left knee up at waist height. Once you have your balance bend your knee slightly and again jump to the side, this time coming back to the starting position. This is considered one rep.
Hamstring curls
Done lying on the ground and using an exercise ball. With your back flat on the ground and your arms at your side for balance, place your heals on the top of the ball. Raise your lower back up off the ground. Bring your feet into your bum rolling the ball with your feet. Then straighten your legs rolling the ball out.
Set 2
Single Leg squats
Standing on one leg, bend your knee till you can come down and touch the ground with both hands and come back up. Keep your back straight at all times maintaining a 45 degree angle with the ground. Do not loose this and cheat in order to reach the ground. You are better off not touching the ground and just going as low as you can. If this is easy for you add weights in your hands.
Deadlifts
This exercise can be done with either free weights or the thera band. Simply stand on the band for ideal tension. Done much like the squat, but this time your back is kept at almost parallel to the ground and your feet are shoulder width apart.
Wide squats
Began with your feet spread out wide, your knees bent and your feet out at a 45 degree angle. Keeping your back straight, bend your knees further coming down as far as you can and then come back up. You should feel this in your groin. Add a weight or stand on the thera band and grab the middle between your legs and pull it up with you to make the exercise more difficult.
Calf extension
This exercise is done sitting on the ground and your legs out straight. Rap the thera band around one of your feet up by your toes and pull it tight with your hands. While keeping your leg straight, flex your foot as if you were pressing the gas pedal in a car. Repeat on the other leg.