Here at POPSUGAR, we look forward to leg day like we look forward to our morning pick-me-up (OK, fine, maybe we like our coffee better). That's why we're extra stoked about ACE-certified personal trainer and Under Armour trainer Ariel Belgrave's lower-body burn workout. It is part of the Under Armour 21 Days to a Stronger Self challenge and takes just under 20 minutes.
20-Minute Lower-Body Burn Workout
Equipment needed: comfortable shoes, mat for support, and water for hydration.
Directions: Belgrave suggests starting with a two-minute dynamic warmup: jumping jacks, knee hugs, hip circles, inchworms, rotational lunges, and hamstring scoops. Or you can complete some of these exercises for the warmup. For the workout itself, do each of the five exercises listed below for 40 seconds with 10 seconds of recovery in between. You'll do three rounds total with a one-minute rest in between rounds. Cool down afterward with these full-body static stretches.
Exercise Name
Time
Jumping jack
40 seconds, followed by a 10-second rest
Squat
40 seconds, followed by a 10-second rest
Side lunge
40 seconds, followed by a 10-second rest
Squat jack
40 seconds, followed by a 10-second rest
Curtsy lunge
40 seconds, followed by a 10-second rest
Belgrave wants you to listen to your body. "If you look at the moves, if you do have to modify, give yourself permission to do that. But take it slow if you're just getting back into it," she told POPSUGAR. "If you feel like you want it to be more advanced, speed up the reps, take it up a notch to spice things up." Keep reading for detailed instructions on how to perform each move.
Jumping Jack
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Stand tall with your legs together and arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to your starting position.
Repeat for 40 seconds. Rest for 10 seconds.
1 / 5
Squat
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Stand tall with your hands by your sides, feet shoulder-width apart, and toes pointed forward.
Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor (like sitting in a chair!).
Push through your heels to bring yourself back to the starting position.
Repeat for 40 seconds. Rest for 10 seconds.
2 / 5
Side Lunge
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Stand with your feet together and your arms by your sides.
Step your right foot directly out to your side, bending your knee and pushing your butt back as you go. Keep your left leg straight and stationary.
Push off of your right foot, straightening your right leg to return to your starting position.
Repeat on the same side for 20 seconds, then switch to the other leg for the final 20 seconds. Rest for 10 seconds.
3 / 5
Squat Jack
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Stand with feet together, core engaged, and hands at your chest with your elbows out wide.
Hop in place, then hop your feet hip-width apart, dropping into a squat by sending your hips back.
Squeeze your glutes, and if you want to make the move more advanced, tap the floor with your right fingertips.
Stand and hop your feet back together to return to your starting position. If you want to make the move more advanced, tap your left fingertips to the ground during the next squat.
Continue for 40 seconds. Rest for 10 seconds.
4 / 5
Curtsy Lunge
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Stand tall with your feet hip-width apart.
Step your right leg diagonally behind your left leg, and bend your knees to lower into a lunge.
Push through your left heel to stand, and bring your right leg back to your starting position.
Repeat on the other side. Continue for 40 seconds.
