Gym Equipment sponsored by Rebel Elite Fitness
Hit every major muscle in your lower bod — and burn fat all over
Training your lower body is one of the fastest ways to get lean because it’s made up of bigger muscle groups, says personal trainer Alli McKee. There’s a catch, though: you have to hit every major muscle group. This routine by McKee targets your glutes, quads, hamstrings and calves. Move from one exercise to the next with as little rest as possible. Take a one- to two-minute break, then repeat for a total of three circuits.
You’ll need: A resistance band, a heavy dumbbell and a stability ball
Watch one of our WH staffers perform the moves:
1. Lateral Band Walk
Tie a mini resistance band just below your knees and stand with your feet hip-width apart, knees slightly bent. Maintaining a tight core, step your left foot out to the side, followed by your right. Continue for 30 to 40 small steps, keeping tension on the band, then repeat, stepping to the right.
2. Switch Lunge
Step your right leg forward and bend both knees to lower into a lunge. Return to standing, keeping your right foot lifted; immediately step it back and lower into a reverse lunge. Return to start. That’s one rep. Do 10 to 12, then switch sides.
3. Goblet Squat to Calf Raise
Stand with your feet more than hip-width apart, toes turned out slightly, and hold a heavy dumbbell vertically in front of your chest. Bend your knees to lower your body to the floor as far as possible. Push through your heels to stand, then rise up as high as you can onto your toes. Return to start. That’s one rep. Do 15 to 20.
4. Stability-Ball Leg Curl
Lie face-up on the floor and place your calves on a stability ball; lift your hips off the ground so that your body forms a straight line from shoulders to heels. Bend your knees and raise your hips to roll the ball towards you. Return to start. That’s one rep. Do 15 to 20.