Keep your body and your booty guessing with this fast-moving, ever-changing lower body AMRAP (acronym for "as many rounds as possible") countdown. The goal is to make it through the series at least two times, but feel free to keep going if you finish before 10 minutes is up!
Stand with your feet hip-distance apart. Tip your hips backward and bend your knees while lowering your butt toward the floor. Keep your weight centered over your heels and your knees aligned with your toes. When you've lowered yourself as far as you can reverse the movement and return to start.
Stand with your feet hip-distance apart and your arms on your hips or at your sides. Step backward two to three feet with your right leg, placing the ball of your right foot on the floor. This is the starting position. Bend both knees as you lower your back knee to the floor all while keeping your torso upright and tall. When your back knee touches down, extend both legs and return to start. Continue to perform the lunges on the same side for the full count of repetitions. You'll even it out on the left opposite side during the second round.
Step your feet out wide to the sides, your toes angled outward. Squeeze your butt, pulling your knees outward to help keep them in line with your toes. Bend your knees and lower your butt toward the ground. When your knees form a 90 degree angle, reverse the movement and press yourself back to standing.
Stand with your feet hip-distance apart and your feet angled slightly outward. Step your left leg behind and to the right of your right leg, as though you were about to curtsy, with the ball of your left foot on the ground. This is the starting position. Bend both knees and lower your back knee toward the floor. When it touches down, reverse the movement and extend both legs, returning to the start position. Continue the curtsy lunges on this side for the full repetition count. You'll even it out on the opposite side during the second round.
If you'd like to use dumbbells during this exercise, you can, but it's fine to perform it without weight.
Stand with your feet hip-distance apart with your arms hanging directly in front of your thighs and your knees slightly bent. Tip your hips backward, allowing your torso to lean forward while your body remains straight. Tighten your glutes and hamstrings, and in a steady motion, continue to tilt your torso forward until it's almost parallel to the ground. Reverse the movement and use your glutes and hamstrings to "pull" your torso back to standing.
Stand with your feet hip-width apart, your knees slightly bent, your elbows bent at your sides. Tip your hips back and bend your knees, and lower your butt toward the ground as you swing your arms up and forward. When you've lowered yourself as far as you can, jump up explosively, swinging your arms backward as you propel yourself from the ground. Land with your knees and hips slightly bent, and immediately lower yourself back into a squat to continue the movement.
Stand with your legs in a split lunge position — one leg forward, the other backward, your back leg balanced on the ball of your foot. Bend both knees, lowering the back knee toward the floor. When it almost touches down, explosively press through your feet, straightening both legs as you jump from the ground and switching the position of your legs in the air. You'll land with the opposite foot forward and backward, and with both knees slightly bent as you immediately lower yourself into another lunge to continue the exercise.
Start in a push-up position, balanced on your palms and feet. Draw one knee up toward your chest and place the ball of this foot on the ground. This is the starting position. In a single movement, hop both feet off the ground and switch their positions. As soon as your feet touch down, immediately hop both feet back into the air, switching their positions again. Continue for the full repetition count.
Start in a push-up position, balanced on your palms and feet. Bend both knees and press your hips backward toward your heels, extending your arms over your head. Don't allow your knees to touch the ground. This is the starting position. In a single movement, explosively extend your knees and hips, "shooting" your body forward and "catching" yourself in a push-up position. Immediately squat back into the bear squat and continue the exercise.
Stand with your feet hip-distance apart and your knees slightly bent. Crouch down and place your hands on the ground directly in front of and to the sides of your feet. Hop your feet backward into a full push-up position. Immediately hop your feet back to start and explode upward into a jump. Land with your knees soft.
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