Lower body workouts improve functional strength and mobility in the lower body. Exercises like squats, lunges, or step ups enhance strength in muscles such as the quadriceps, hamstrings, glutes, and calfs. This improves daily movement, efficiency, balance, and mobility, making everyday tasks easier.

I’ve also included in the exercise “wall balls” without the wall.

Many people don’t have a sturdy enough or high enough wall to execute wall balls so I showed you how to do them without a high wall. The exercise targets many of the same muscles groups as you do with a traditional wall ball, glutes, core, shoulders, basically a squat to overhead movement so in the case of not having the wall this exercise will do.

The Workout:

3 Rounds of all 6 exercises with a small 30 second break in-between each exercise.

1. Thrusters x12
2. Wall Balls (without the wall) x12
3. Bosu Lateral Lunge BW (body weight) x12 on the right x12 on the left
4. Bosu Step Up BW x12 on the right x12 on the left
5. Glute Bridge x20
6. 1 Leg Glute Bridge x12 on the right x12 on the left

Remember to stay hydrated and if you completed the first round with good form, move up in weight the next Round.

Enjoy!!

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