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Powerful Lower Body Workout That Will Make Your Le...

Powerful Lower Body Workout That Will Make Your Legs BURN

Hola olaaaa!

This month has been a pretty good one for ol Cheng so far. Lets seeee, what happened…

First, I FINALLY received my certificate for passing my CIP courses (Chartered Insurance Professionaaaaal, can I get a whatwhat). Goodness gracious that took me almost 3 years to write 10 exams! Ya! TEN! But it’s cool because now I have the letters beside my name in my signature, and that means that you’re important.

Certificate!

Second, I got a promotion at work =D Which basically removed the word ‘associate’ from my title, and I was also blessed with a Blackberry Leap. AKA my portable email machine. Seriously though, how does Blackberry still exist?! The Maps App didn’t even have a transit option (womp, womp).

Third, if you signed up AGES ago to be on my newsletter list, you’ll see that I finally started… a newsletter! I’m working to push one out every two weeks in hopes of getting closer with you guys and sharing information that I may not post on here. If you want to be a part of it, just sign your cute soul away on the right (under where it says Newsletter).

I am planning on heading back home to Calgary at the end of the month to visit my family. So far I only have my plane ticket booked BACK from Calgary to Toronto (I try to be as unorthodox as possible) so i’m still looking for a way there. Just praying that flight prices will go down in the next… two weeks.

I guess i’m on a bit of a lower body workout kick these days. Last week I published a post on my three favorite lower body exercises to do without needing a barbell. I realize that lots of people don’t have gym memberships and still (obviously) want effective exercises to target their glutes.

I liked this workout because it was high intensity with a good mix of plyometrics, resistance training, and muscle loading.

Powerful Lower Body Workout That Will Make Your Legs BURN

Perform each exercise for 30 seconds on, 10 second rest. Intermediate: 4 Rounds. Advanced: 5 Rounds.

Powerful Lower Body Workout That Will Make Your Legs BURN

1. 3 Squat Pulses to Jump: Start with your feet slightly wider than hip width apart, toes pointed out slightly. Bend at the hips and knees, until your upper legs are parallel with the floor. Extend your knees slightly, and pulse up and down for three reps. On the third rep, extend your legs fully and jump as high as possible. Land back in the squat position and repeat.

Powerful Lower Body Workout That Will Make Your Legs BURN

2. Lateral Box Jump Overs: Find a box about 1-2 feet high. Start with your right foot planted firmly on the box, with your opposite arm up (as if you were running). Using your momentum, push down onto the planted foot and jump your body laterally across the box, switching the top foot as you do this. The foot on the ground should not be used for power, but rather it should all come from the foot on the box.

Powerful Lower Body Workout That Will Make Your Legs BURN

3. Dumbbell Thrusters: Begin with your feet shoulder width apart, with two dumbbells in your hands (I used 15 lbs). Hold the dumbbells up by your shoulders, with your palms facing in. Squat down until your upper legs are parallel with the floor. As you extend your legs, drive your arms up and press the dumbbells over your head. Bring your hands back down slowly to your shoulders, as you go straight into the next squat.

Powerful Lower Body Workout That Will Make Your Legs BURN

4. Walking Lunges: Use the dumbbells from the previous exercise, and hold them in both hands. Step out with your right foot about 1-2 feet in front of you. Lunge down until your front leg is at a 90 degree angle. Ensure that your knee does not go over your toes. Press through the heel of the front foot, and stand up bringing your legs together. Repeat the lunge on the opposite leg. Avoid letting your body lean to the side as you come out of the lunge – all of the strength should be coming from your glutes and heels.

Let me know if you try out this workout!

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  1. WISHHHH YOU LIVED IN LA because I want you to whip my ass into shape. Of course I can do these moves but I need you here YELLING AT ME to do them! LOL!

    • beverleyc

      16 March

      Haha i wish i lived there too!! Ahhh can you imagine. Although you’re surrounded by models everywhere you’d think that’d be enough motivation =P

      • LOL! TOTAL misconception! You never see the models or actors or anyone… You see skinny fat people… ALL SKINNY FAT PEOPLE who are so unhealthy 🙁

  2. Christine

    16 March

    Torontonian here! Just did this leg workout couple hours ago and my legs are jello! I will definitely feel the soreness tomorrow morning. Thanks for sharing!

    • beverleyc

      16 March

      Amazing!! Going to check out your blog now. Hope you enjoyed the sweat sesh 😉

  3. Beverley C, CIP! Congrats, girl! I am guilty of also booking one way flights only to scramble at the last minute. Sometimes it does work in your favor, though. I hope the prices drop! LOVE your pink workout outfit and I’m looking forward to killing myself later with these moves.

    • beverleyc

      21 March

      Hahaha glad i’m not the only crazy one when it comes to booking flights! and thank you! so relieved its done

  4. Calgaryyyy!!! I know you told me it was meh but I seriously loved it when I visited lmao. This looks like an awesome workout, pinned for later!!

    • beverleyc

      21 March

      Hahah well i’m glad you loved it. Why is it that we hate the places we grow up in? (Or is that just me?)

  5. Diana

    18 March

    Ouch my legs are getting sore just watching these videos- especially the squat pulse and jump! Congratulations on everything you’ve accomplished!

    • beverleyc

      21 March

      yes! the pulses were the toughest of the bunch!

  6. Hello from a fellow Canadian, whatwhat! Also, way to go on getting your designation. My bf is in finance and some of them take FOREVER to finish.

    • beverleyc

      21 March

      Hi Melissa/Fellow Canadian!! Ahh finance takes even longer – i dont envy him one bit haha

  7. I can feel my legs burning just watching that workout!!

  8. Kellen McAvoy

    19 March

    So excited for your newsletter! I would love to see more of these quick strength training workouts. I love to do these from home after a run 🙂

    • beverleyc

      21 March

      Yayyy are you signed up?! Glad that you like them Kellen 🙂

  9. caileejoy

    19 March

    This is awesome! Such a great workout routine! Thanks for sharing! Hope that you’re having a great weekend!
    xoxo Cailee @ http://hellohealthyeating.com <3

    • beverleyc

      21 March

      Thanks Cailee! Weekend was fab, hope yours was too 🙂

  10. Ivanna

    21 March

    Great workout. I do a similar routine each week, very effective and gives you jello legs for sure.

    • beverleyc

      21 March

      Oh for sure! So much jumping haha

  11. healthyezsweet

    22 March

    Beverley you crack me up with like the first paragraph of ALL your posts. “ol Cheng” hahaha
    Also I’m so excited to start receiving your newsletter and even more excited for you and your new credentials 🙂

    • beverleyc

      23 March

      hahahha i love that you notice the small details like that. makes it worth writing them sometimes!!
      so glad you signed up for the newsletter. i hope to send you some good info!!!

  12. I always do squats with dumbbells but never thought of actually raising my arms after with the weight to get an arm workout out of it too! Thanks for that, I will be doing that from now on!
    Loving the squat pulses too, I’ll be incorporating that with my next workout.
    Thanks a ton!

    • beverleyc

      28 April

      Yes! It’s the best movement, it works the entire BOD

  13. […] Powerful Lower Body Workout That Will Make Your Legs Burn […]

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