BUBBLE

[{"selector":"#anim-76080d40-db93-4484-8bdc-cc56bd1bf712","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f5a8e0f-5c2d-478d-9d37-392ec5eea0fb","keyframes":{"transform":["translate3d(0px, -350.29253%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

AT HOME LOWER BODY CIRCUIT

[{"selector":"#anim-5317c49f-1657-47b7-b59c-5f2fca1d98f0","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-656ad66a-235f-4a11-8c80-8ed3fd0991a4","keyframes":{"transform":["translate3d(0px, 840.02841%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Squats - press through the heels to drive and stand!

[{"selector":"#anim-7d43b1cf-13e4-49cb-85cb-8c58c5fe561d","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-516e5b11-ca60-4a89-bce0-c4e36caf3d30","keyframes":{"transform":["translate3d(0px, 170.99310%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Load the squat at the bottom. Press through the heels to drive and jump off the ground. Softly land, toe ball and then the heel of the foot back to the squat!

[{"selector":"#anim-01296884-c994-4d8d-8573-97e7729c690d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-42da626d-8987-4531-8ee4-92311cc42369","keyframes":{"transform":["translate3d(0px, 574.48586%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Arrow

Heels in toes out. TIP: Keep chest lifted tall, as if you are sliding down a wall. Knees should track right over the heels!

[{"selector":"#anim-b4d653ce-2482-437b-816e-d58929bc4f15","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c651d56b-895a-41c8-8d35-fcf317951723","keyframes":{"transform":["translate3d(0px, 552.26360%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Arrow

Resistance Band Press Back

GLUTE BRIDGE

[{"selector":"#anim-5cbe7a65-bce8-45fb-8757-5812fcb7a90f","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d46ccb29-2074-4c57-928d-054468b5be2f","keyframes":{"transform":["translate3d(-109.94152%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Keep the heels under the knees. Lift and lower the glutes by pressing the heels into the ground.

CROSS BEHIND LUNGES

[{"selector":"#anim-562238f9-0d16-4ce9-b9b7-7f2cd0ad7951","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab63759a-eded-4095-a232-66a0153f18f8","keyframes":{"transform":["translate3d(-116.66667%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d04da634-d63f-4db9-8650-7459e7b29398","keyframes":{"opacity":[0,1]},"delay":450,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-68be7d5e-38a9-4efe-9814-94503c24070a","keyframes":{"transform":["translate3d(-118.18182%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":450,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] TIP: Keep the chest lifted tall while stepping back and crossing over. This move targets the inner thighs, quads, and glutes together!

10-12 reps each move Repeat x 3

[{"selector":"#anim-ae219849-e252-401c-88f4-d623a085e951","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-248f90e3-f9fe-486b-8c07-f30faff2370e","keyframes":{"transform":["translate3d(0px, 488.13691%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap for Workout

SCREENSHOT for the full workout

[{"selector":"#anim-a3113652-3c91-423f-a8ca-a7d39c0ff4bd","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d8e75412-f9c9-427c-9037-16c176a2b29b","keyframes":{"transform":["translate3d(-164.49704%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd567762-5588-435d-8d1a-ed93c2586068","keyframes":{"opacity":[0,1]},"delay":400,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e86067a4-60b7-4ba9-9d7c-628248121c47","keyframes":{"transform":["translate3d(158.57986%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":400,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77e49afd-6813-4447-93ee-e879b31bec02","keyframes":{"opacity":[0,1]},"delay":600,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4df00379-013d-477f-be1b-027c2a62a904","keyframes":{"transform":["translate3d(-172.18934%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6b73bf2d-decb-4338-94ee-43fba4e99368","keyframes":{"opacity":[0,1]},"delay":800,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f563e4e5-1517-4e11-b7f1-c87c4b3ad7dd","keyframes":{"transform":["translate3d(146.26167%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27fc2317-3ece-405f-829a-6669a3f6c5c0","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1a55585-3cbc-4e93-b491-6e66b8bb652a","keyframes":{"transform":["translate3d(-149.54955%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6f9d4ca-f7cd-4ba3-b60c-68b462d78910","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e7632a49-6087-4713-937b-5a124656d6a6","keyframes":{"transform":["translate3d(-118.3735%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 3 1 2 4 5 6 CROSS BEHIND LUNGES

More Lower Body Workouts

[{"selector":"#anim-d8930c9c-e289-419f-b6b9-26694953b1c2","keyframes":{"opacity":[0,1]},"delay":350,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88320305-4cf4-4993-ac36-2b42380ead66","keyframes":{"transform":["translate3d(-200.60241%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":350,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb00e84e-78cd-4b7c-86db-6baf7f29c1f8","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2bddd849-fde4-4d0d-aa4b-513d76ee3b25","keyframes":{"transform":["translate3d(-131.48149%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c8f5d09-2fbf-40c9-ad56-087e7127e632","keyframes":{"opacity":[0,1]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b60bc55-476e-40c5-90af-a730cf76e1b4","keyframes":{"transform":["translate3d(-130.55556%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a2715974-a947-4887-8724-2addf165338d","keyframes":{"opacity":[0,1]},"delay":645,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0d00cee-c03b-4d72-a5cb-963d7f548af0","keyframes":{"transform":["translate3d(-197.70116%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":645,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a971f60-79e9-4185-b761-b4815463fb68","keyframes":{"opacity":[0,1]},"delay":800,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e367ece-3711-4782-890e-d24d0f2fc134","keyframes":{"transform":["translate3d(-130.55556%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c4db1fb-9fe1-4e48-845d-da4ba6e8acfc","keyframes":{"opacity":[0,1]},"delay":950,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d407ca4-a19e-4cd2-bc67-ea5d53cc5bb1","keyframes":{"transform":["translate3d(-203.03032%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":950,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-587329de-4696-4753-af26-c0b782ca986f","keyframes":{"opacity":[0,1]},"delay":1105,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ade484f9-3220-4747-8087-ceef98f056d0","keyframes":{"transform":["translate3d(-129.62963%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1105,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6c05bd5-4553-4267-bf49-ddf827f964a6","keyframes":{"opacity":[0,1]},"delay":1250,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6c93f81-f89d-4f6a-8f57-cd1e63fce41b","keyframes":{"transform":["translate3d(-186.911%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1250,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] SQUAT EXERCISES FOR A STRONG LOWER BODY aT HOME BUTT AND THIGH WORKOUT LUNG-A-PALOOZA CHALLENGE TONED INNER THIGH WORKOUT Core Workout

BUBBLE

6 Exercises for a

GETHEALTHYU.COM

BUTT

AT HOME LOWER BODY CIRCUIT

10-12 reps of each movement Repeat circuit x 3

10-12 reps of each movement Repeat circuit x 3

Squats - press through the heels to drive and stand!

Load the squat at the bottom. Press through the heels to drive and jump off the ground. Softly land, toe ball and then the heel of the foot back to the squat!

SQUAT JUMPS

Heels in toes out. TIP: Keep chest lifted tall, as if you are sliding down a wall. Knees should track right over the heels!

SUMO SQUAT

Resistance Band Press Back

GLUTE BRIDGE

CROSS BEHIND LUNGES

10-12 reps each move Repeat x 3

SCREENSHOT for the full workout

RESISTANCE BAND PRESS BACK

SQUAT JUMPS

SQUATS

SUMO SQUATS

GLUTE BRIDGE

More Lower Body Workouts