A 10-minute lower body workout with squats, lunges, jump squats, and glute bridges. The instructor frames exercise as eustress, beneficial stress that builds resilience, and connects daily movement to building a strong foundation in any skill or creative work.
Chapters
You getting this? You getting this? You know, between saying and doing, many a shoe has been worn out. Except not in our case, because we're not wearing shoes. We're in nature's shoes. Welcome back to day 5 for Repsarona. Today we are going to do a lower body focus, 10 minutes, and the theme of this is strong foundation. You have a strong foundation, you can build upon that. It's like if you're learning to code, you can use online courses to build a foundation of knowledge. And then you build upon that foundation with your own projects. And it's like if you're working out, you could start with 10-minute daily bodyweight workouts, and then once you've got a little bit of a foundation— get it? 10-minute daily bodywork— bodyweight workouts. Once you've got a little bit of a foundation, you can build on top of that. So let's get started. We're going to do squats, forward lunges, reverse lunges, jump squats, and then a glute bridge, keeping it nice and simple. 30 seconds on, 30 seconds off. We'll go through those exercises twice. We'll get the timer on.
Zooming your Tabata workout.
You ready? First one is squats, so just bodyweight squats. We're going down, up. Remember, you can go as fast or as slow as you want. If you want to hold it, you can. If you want to go fast, challenge yourself. How many can you get in 30 seconds? It's not a competition, but it's good to make these things a game, you know? Have a little bit of fun. That's it, keep going. Lower body.
Rest.
Wonderful. So that's squats done. You know, yesterday I learned a good word. I really love it when you learn a new word. It's something that's staring you right in the face, but you think, and I wish there was a word for it. And yesterday I found out one, it's called eustress. I don't know if I'm saying it right, but it's spelled E-U-S-T-R-E-S-S, so eustress. So it's like a little— oh, we'll continue that in a second. Exercise, we got 4 lunges. So we're going to go right, left, right, left. That's it, Keep going. We're doing these rest for Rhino, we're keeping moving. And even after all of this is over, right, like this is a good daily habit to have, is just to move a little bit every day to build a strong foundation, keep our legs strong so they can carry us from duty to duty.
Rest.
Well done. So that's set 2, forward lunges. And so you stretch, what does that mean? So, a lot of the time people think of stress as negative, right? I'm stressed and that's a bad thing. Of course, there are bad stresses, but oftentimes that kind of bad stress is distress. Eustress is helpful stress. So, like what we're doing here, we're challenging our body, we're challenging our muscles. Continue that in a second. We got reverse lunges. So, back, right, Back, left, and try and coordinate your hands. So I need to concentrate here. So whichever leg goes back, that hand comes forward. Leg back, hand forward. That's it, keep going. I only got 30 seconds of this. Nice. Keep moving.
Distress.
There we go. So distress, you can think of as bad stress. That's unhealthy stress. That's probably the most harmful thing to your health, right, is distress, like bad stress. You all know what that is. But there is a thing as good stress, eustress, which is what we're doing now, right? We're doing exercises, we're getting our blood pumping, and it might be hard, it might be difficult if we're going as hard as we could, Today we're not because we just want 10 minutes of movement. And now we got jump squats. Let's go. Jump up. That's it. Nice and soft on the landing. Come down. Up, down. I'm getting it mixed up. The important thing is just to keep jumping. We go up, up, up. How high can you jump? Can you touch the roof? Rest. Nice, that one got the heart rate up. And so this kind of stress is helpful. It's like when you're, when you're doing anything, you're trying to learn something at the start, of course it's going to be exciting because you're learning something new, but then it's going to get difficult and it's going to be hard. Oh, a little bit out of breath, that's good. And it's going to be difficult to push forward to break towards that next barrier, but that kind of stress is good stress. You stress.
Exercise.
Now we got glute bridge. We're coming down to the ground for this one. Roll down, and then we're going to go up, down, up, squeeze those buns, down, up, down. You know, I've never met anyone who said, or who didn't want to have a good butt. So this is what it's for. Everyone should have a good butt. Up, down, squeeze, hold it, hold it, hold it.
Rest.
Nice, wonderful. We're halfway through, halfway through the lower body session already. That's what's up. So I'm going to go back to the front. We got squats next. So that type of beneficial stress, that sitting down, that practicing your craft, whatever it is, it might be writing, it might be coding, it might be video editing. I've just said all the things that I do, but whatever you do, there's beneficial stress to it. Working on a craft. We're back to squats. Now this one we're gonna go nice and slow. So down, hold, up, that's it. Building a strong foundation. Up, down, up, down, up. Wonderful, keep it going, hold it there. This is some you stress, making us stronger.
Rest.
Beautiful. So we've done 2, 2 squats. Next we've got forward lunges. We might mix up our reverse lunges today. I think that's a great idea. And so, I know in my life I've never found anything more fulfilling than working on improving at something. So, whatever craft it may be, whatever creation it may be, I find a deep fulfillment, a deep sense of being in making things and getting better at making those things. So let's go, forward lunges, right, left, right, left, right. That's it, coordinate those hands. We got left leg forward, right leg forward, I mean, right leg, left hand, right leg, left hand, left leg, right hand, right leg, left hand. That's it. Keep it up.
Rest.
You know, when the balance of my life has been out of whack, meaning I've been consuming too much and not creating enough, that's when I feel the— felt the most empty. It seems that no matter how much you consume, you can never fill that hole. What fills that hole inside me? I can't explain what the hole is. It's just I know that making things makes me feel better than consuming things. So, we're doing reverse lunges, but this time we're gonna, we're gonna do jump lunges. So, you can go forward if you want, and then swap. That's it. Nice. This one's going to be nice and hard, so change legs each time. We'll jump up. There we go. Keep it up. This is like an elaborate dance. You can even throw in some arm movements, move those legs around. That's it, beautiful.
Rest.
Remember, not concerned as much on that type of form as we are is just moving for those 30 seconds. So I've done some jump lunges, now we're into jump squats. Oh, don't touch your face. I'm still getting into that habit of not touching my face, right? So what have you been up to? Have you been reading? Have you been learning? Have you been working? Have you been moving? I hope you have.
Exercise: jump squats.
1, 2. We're not keeping count, we just want to go for 30 seconds. That's it. How high can you go? Keep it up!
Oh, rest.
Beautiful. And so the reason why we move every day, or we do something little every day, is as I said at the start, the foundation— or the theme of this workout is strong foundation. In order to create things, you need to build skill. To build skill, you need discipline. The discipline to show up and do the, do the practice.
Excellent.
Glute bridge, let's finish it off. Reps for honor. Let's get those toned buns. Squeeze up. Squeeze up. Nice. You know the amount of power that's in your backside? Yeah, we sit down on it all day. Disgusts me. Up. Squeeze, hold it. Come on, hold it. Let's go again. Squeeze, hold it. Nice, that's it. You can do a little roll up into a technical stand, and we're up. Beautiful. So that's, that's day 5, Reps for Rona. I mean, again, as I said at the start, this is a lower body focus movement. Got a little bit of a sweat up, got the blood pumping. If you want an extension, you can go through it twice. You can add in your own fun little exercises. But the important thing here is that we're building a foundation of moving every day. So not just because there's some virus or something taking over the world, an invisible enemy, is that we want to build a foundation during this time while we've got enough time with, with ourselves to think and with our thoughts. We don't necessarily have to be in places every single day. I want to build that foundation so when when the world gets better, we can keep the momentum going. So leave a comment below. What are you working on? What are you up to? What are you build a foundation— what are you building a foundation in? And I'll see you tomorrow. Keep moving.
