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A Killer Lower Body Workout To Do After Sitting All Day

Are you sitting in front of your work computer for most of the day? Try this intense lower body workout to tone up and strengthen your leg muscles!


There are eight exercises you'll complete in this workout for four rounds. In the first round, do each exercise for one minute. In the second round, do each exercise for 45 seconds. In the third round, do each exercise for 30 seconds. In the fourth (and final) round, do each exercise for 15 seconds. Take a 10-second rest between moves.

You're going to sweat. It's going to burn. But, it'll TOTALLY be worth it!

The Workout

Squat pulse to oblique crunch

Stand with your feet between hip-width and shoulder-width apart. Initiate the squat from the hips, not the knees. Pulse at the bottom of the squat, then bring one knee up towards your chest, squeezing your abs. Alternate on each side.

Half-burpee to squat hold

From a standing position, squat down and place your hands on the floor in front of you. Then, kick both feet out behind you so you are now in a high-plank position. Quickly bring your legs forward to go back into a squatting position, and hold the squat for a few seconds. Try to keep your thighs parallel to the ground.

Reverse lunge to kick (right leg)

Stand with your feet shoulder-width apart, and take a large step backward. Lower your hips so that your thigh (front leg) becomes parallel to the floor. Your other knee should be bent at a 90-degree angle. Then, drive your back leg forward in a kick.

Reverse lunge to kick (left leg)

See above.

Bear stance step into plank

Place your hands on the floor in front of you. Keeping your back flat, lift your knees, allowing them to hover a few inches off the floor. Then, step back with one foot, then the other, entering a high plank position. After pausing, step back in, returning to the bear stance, and repeat.

Lateral shuffle to squat jump

Shuffle laterally across the floor, staying low. When you reach the other side, initiate the squat jump from the hips, not the knees, and engage your core to jump up explosively. When you land, shuffle laterally in the opposite direction, and repeat.

Squat pulses (wide stance)

Stand in a wide stance with your toes pointed slightly outward. Initiate the squat from the hips, not the knees. Pulse at the bottom of the squat before you return to a standing position.

Lunge-lunge-squat

Stand with your feet shoulder-width apart, and either jump back or take a large step backward, lowering your hips so that your thigh (front leg) becomes parallel to the floor. Your other knee should be bent at a 90-degree angle. Then, either jump or step back to switch sides. Return to the starting position, feet shoulder-width apart, then perform a squat. Repeat until the end of the round.

Woman does a lower body after sitting at work all day

We hope you enjoyed this killer lower body workout! These exercises will keep you in shape, especially if you're sitting in front of your work computer all day. The best part? You'll break a sweat, and there's no equipment needed!


Like what you learned today? Be sure to follow Amber on Instagram at @AccentuateWellness, or like her Facebook page to discover more fun workouts, healthy recipes, and helpful lifestyle tips!

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Note: Individuals should always speak to their physician before starting a new exercise program, especially if they have pre-existing injuries or physical conditions, and should only perform physical activity they feel capable of doing.