30-minute Lower Body Workout

This workout is designed to target the muscles of the legs and hips. You will need a backpack with enough weight to make the last rep of every set quite difficult. Weight plates make it very easy to add weight quickly, but anything can be used. Recently I have used horseshoes, bean bags, paint cans, car batteries, and even power tools, so get creative. You will also need hip bands and some dumbbells. Each step is written Exercise x Number of Reps x Number of Sets.

Warm-up with 25 body squats, then

• Squat w/ backpack x 10 x 5

• Walking Lunge w/ dumbbells x 12 x 4

• Romanian Deadlift w/ dumbbells x 15 x 3

• Side Walk w/ hip band x 15 x 3

• Calf Raises w/ backpack x 20 x 3

• Planks x 45s x 3

Rest up to 30s between sets, 1-minute between exercises. Do not sacrifice form for speed. If time allows, do 30-minutes of light cardio such as walking, biking, or yoga after your workout.