Amy Schemper leads a five-minute standing lower-body workout targeting legs, glutes, and hips. The routine uses 40-second work intervals with 20-second rest, progressing through squats, split lunges, plie work, and curtsy lunges. Do it bodyweight or add dumbbells.
Hey, everybody, I'm Amy from BodyFit by Amy. And this is your five minute standing lower body workout. This workout is in partnership with Simp Leap Sport cbd for our back to school series. That is where we are giving you five minutes of movement in lots of different ways so you can find ways to incorporate exercise during this busy season. In this workout, you can keep it body weight or you can add some weights. We're going to keep it all from a standing position and we're going to work your entire lower body. Are you ready? Let's do it. Start just with a little march. Pump those arms. We're just going to get the blood flowing. We are not going to do a formal warm up for this workout because it's only five minutes. We're going to get right in. You can do a couple little rolls of your hips, help you get everything loose and ready to go. Some hamstring curls. And then if you want a little stretch forward or just keep that march, watch me. We're starting with just your basic squat. You're going to sit low, that squat, hold for a count and then bring it up. If you want to add one weight at the center goblet squat, or two weights down by your side, you can grab something heavy if you've got it. We're going to bring it right here if you have one or again, you can take it by your side. We've got 40 seconds of work, 20 seconds of rest. With everything that we are doing today, let's get it done. Here we go. Down and up right here. Dropping into those hips. Core is engaged. So even though we're not working the core, it's going to be working in this workout because it's stabilizing, really. Our core is working with everything that we do. Drop it low and up right here. Driving up through those heels. Three, two, one, and relax. All right, next we are going to take it with or without dumbbells. We're gonna go a right side and a left side. Here's what we got. You've got one split squat or lunge and then one hinge. So we're gonna lunge it here. You're gonna step it in. Your hinge is driving the hips to the back and standing up straight. So two parts. If you got body weight, you're gonn way. Here we go. Step back into a lunge. Step in a little closer. Hinge, stand up straight. Lunge, step in. So they're two different movements. The lunge, you can tell you're dropping it down Bending both knees, then slight bend in the knees, but drive the hips back. Weights come forward. Right through here. So we're getting all through the lower body down. And here. I think we got time for one more. All the way through. You should be feeling it. And here. And relax. Let's get set for that other side. Little stretch into that if you want. Again, making them different. Dropping down, hinging hips to the back. Folding forward. Let's get it done. There's my heart rate. Right? Three, two, one. Lunge it back. Step in a little closer. Hinge. And you decide how low you want to get on both. Do what feels best for you. Like to remind you it's your workout. You do you. The weight starts to feel like too much. Take it body weight. Breathe. Push through that heel. We're keeping the shoulders back, chest open. It's also going to help you with balance. Every lunge move we do is also a balance move, so lots of core. Can we get this last one? And relax. Set those weights down a little. Stretch through that. Now we're going to take it toes out. It's a little plie squat. Dumbbell here, dumbbell here. We're gonna add a little heel drag for some inner thighs. If you want to keep it stationary, you can do that, too. Otherwise, join me here. Here we go. Sit low heels together. So it can be a step. Just think about pulling those inner thighs in. Right. Or if you. Depending on what kind of floor you have, you can make it a little more of a drag. If the movement feels too clunky, you can keep it just stationary. I promise you're still going to feel those inner thighs. I know. And again, you don't have to have weight for this workout. Breathe right through here. Yes. Last one. Inner thighs. All right, we got one more move. We are crossing it over into a curtsy lunge now. Now we got those outer thighs. Step it in, cross it over. Curtsy lunge. Try to get low. And let's push out of that hip and glute. Three, two, one. Step it up. Right here. So we. I know we're working your entire lower body with all of these exercises, really, but we had a quad focus on that squat. Little more hamstrings. When we added the hinge to the lunge, we had inner thighs on that PAA squat. And now we got some outer thighs and those hips on this curtsy. So this is the reason we have lots of variations on your lower body. We move in all different directions. We got to train all those muscles. Last one. Yes. Go ahead and set the weights down. If you have them, do a little shake out. Feel that heart rate. What we love about working lower body or anytime we're adding load is that these muscles are big, they require a lot of energy. So your heart rate is going to get up. You're going to get that cardio as well. Thank you so much for joining me today. Make sure you get some stretching on your own. Big thanks to Simply Sports CBD for partnering with this workout. Let's get one big deep breath in and out. You did it. That was your five minute lower body workout. Great job, everybody.
