8 min Lower Body Workout You Can Do Anywhere

– What up, Thenx athletes.

Casi Davis here and welcome back to another video of OFFICIALTHENX.

Today, I'm gonna show youguys a lower body workout that takes no equipment and you can do anywhere.

(upbeat music) Now, your lower body is made up of your quads, hamstrings, hipflexors, and calves.

And the largest muscle inyour entire body, glutes.

And all these muscleswork together in your body to perform simple actionslike standing or walking.

To more complex actionslike jumping and sprinting.

But no matter what your goal is, whether it's to loseweight or gain muscle, training your lower bodywill play a critical role.

As most lower bodyexercises burn more calories and build more muscle.

Now, the lower body workoutthat I have for you guys today is going to be made up of eight exercises specifically designed to developstrong and powerful legs.

That means 45 seconds for each exercise and 15 seconds rest in-between.

And if you train like this, you'll continue to burn calories up to 24 hours after this workout.

So if you're ready todo this workout with me, make sure to download theThenx app in the App Store.

Open up to this YouTubeworkout and follow along.

We're gonna warm upwith the first exercise, butt kicks for 45 seconds.

Let's get to it.

(upbeat music) All right, guys.

Five seconds left.

Five, four, three, two, one.

So, there we have the butt kicks.

It's a great exercise to really warm up your legs for this workout, and it really engages yourhamstrings and you calves.

Now, we're going to gointo the next exercise.

Side to side jump squats.

Make sure to go at your ownpace and try not to stop.

(upbeat music) Try to be as explosive as possible and make sure to get down low.

(upbeat music) 15 seconds left.

(upbeat music) Five, four, three, two, one.

So, that was the side to side jump squat, which fires all themuscles in your lower body.

Now, for the next exercise we're gonna focus on each leg individually with the single leg Romanian deadlift.

Let's get right into it.

Make sure you guys controland regulate your breathing, it'll help you with your balance.

Also, make sure to engageyour glutes, legs, and core.

Now, switch legs.

(upbeat music) Five seconds left.

Five, four, three, two, one.

So, there we had our singleleg Romanian deadlift.

That exercise really engages your hamstrings and your glutes.

The next exercise we'redoing is curtsy lunges.

So, let's get to it.

(upbeat music) 15 seconds left.

(upbeat music) Five, four, three, two, one.

All right, guys.

So, that last exercise engaged our quads, hamstrings, and calves.

If you guys want more ofa pump with this exercise, you can do it consecutively on each leg.

Now, moving on to the next exercise we have switching lunges.

Let's get it.

(upbeat music) To get the most out of this exercise, you wanna be as explosive as possible.

And it's really going to help to squeeze your glutes and core to stabilize your bodyduring this exercise.

15 seconds.

(upbeat music) Five, four, three, two, one.

So, that was the switching lunges, which really fires upyour quads and glutes.

You should really befeeling it by now, guys.

We're gonna go into the next exercise now, which is single leg glute bridges.

We're gonna take it down into the floor.

(upbeat music) The key to this exercise is to push your heel down as far as you can while raising your hipsas high as you can.

Switch legs.

(upbeat music) Five, four, three, two, one.

So, there we had single leg glute bridges, which really emphasizes on your glutes, quads, and hamstrings.

Next, we're gonna be working our outer quads, glutes, and hipabductors with side lunges.

(upbeat music) Make sure you're goingall the way down, guys.

And keeping the other leg straight.

Switch sides.

(upbeat music) Five, four, three, two, one.

There we have it.

Moving on to the last exercise.

We're gonna burn out our legs with tip toe wall sits for 45 seconds.

So, let's find a wall and get to it.

Make sure you put yourbutt against the wall and then lift your heels.

(upbeat music) Now, this is the last exercise, so I want you guys to squeeze everything and make sure you giveit everything you got.

Regulate your breathing, make sure to breath in through your nose and out through your mouth.

15 seconds, guys.

(upbeat music) Five, four, three, two, one.

There you have it.

That's the end of the routine.

Only eight minutes and we workedout our entire lower body.

Continue doing this routine and eventually you'llbuild up your strength to be able to do this for four rounds.

And that will completethe full workout routine, building a solid lowerbody with no equipment.

Thank you guys so much for watching.

If you enjoyed the video, make sure to smash that like button and leave a comment below.

Let us know what you guyswanna see in the next video and make sure to sharethis video with a friend that wants to train theirlegs with no equipment.

And remember, to getaccess to this workout and all our workouts become a member at thenx.

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See you guys next time.

(upbeat music).

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