Natalie Jill leads a short bodyweight lower-body workout emphasizing glute and quad engagement through split squats, curtsy taps/holds/pulses, and an active runner's lunge. The video is a sample from her Stronger program and includes a call-to-action to download the full program.
Okay, guys, today we've got a few moves, all using your own body weight. That's going to get your heart rate up, it's going to work those muscles, and we are on a mission to blast that fat and define that lower half. This is a small sampling of what is in my stronger program. So try this with me. And then if you want to take things to the next level, you'll want to stay tuned to the end to find out how to download my stronger program.
All right, one of my favorites here is split squats. Now, I want you to watch what I'm doing here, because a lot of people stand all the way back with a split squat, but I'm going to keep it very minimal. So it's just a slight step back. I'm going to really engage this glute, and I'm going to bring it down and up just like this. So the more we pull it back, we're not really working that glute. We're going to keep it right here. Just a little movement down and up, squeezing it in as we go. Little movement. Now, you can add weights to this if you want, but you don't need to. If you've got your feet in the right position, you will really isolate and feel that in that glute. So one leg and then switching to that other leg. Same thing. Keep your feet not too far apart, really isolating and feeling it on that leg that your weight is on. Little movement right here. Another one that I love is a curtsy tap. So for curtsy tap, you're going to take one foot back over here, really isolating and working that glutes just right here like that. So taking it to a curtsy tap, it's going to work it, but so does a curtsy hold. Just like this, holding it.
And you can make a little small movement right here. So curtsy taps, holds, and little small mini pulses are all going to work it. When you take it to a post, you're going to feel it in your quad as well. So you get a whole nother workout. And then make sure you switch sides to curtsy taps.
Hold it.
And then little pulses. So you can do these as combination moves or you can do them all broken out. Separate the curtsy taps, the curtsy holds, and the pulses. You can do it all together or separate them out. You're really going to feel this one in your quads a lot. Okay. It's an active runner's lunge. So what I'm going to do is I'm going to come down here, squatting down and we've got an in and out movement. So although I am working the booty here, I am also going to start really firing those quads. You'll feel it a lot right here. Just like this.
Always switching sides. Do the other side too.
Feel it. Booty and quads.
Shake it out. As you can see, bodyweight exercises can be very tough and challenge you and intense. If you are ready to take this to a next level and get in the best shape of your life, this is exactly how I train. I highly suggest that you download my Complete Stronger program which has 10 days of nutrition recipes, support, lots of workouts, progression, challenges. You will seriously get in the best shape of your life. You can get all this information at the Stronger link below. Sam.
How Natalie Jill Fitness Was Born - The Journey From Corporate To Fitness To Midlife Conversations
