When I interviewed fitness experts on the best bodyweight exercises, Danny Kavadlo remarked that you’re as strong as your legs and I couldn’t agree more.
Today’s workout will strengthen your legs and build your lower body muscles.
If you want a fast metabolism, make this workout part of your daily routine. It will boost your muscle gain and put your metabolism on overdrive.
Most beginners should be able to perform the exercises in this routine. If you find the workout too easy, hold a pair of dumbbells while doing it or wear a weighted vest.
Enjoy the squat and lunge home workout for bigger and stronger legs.
7-Minute Squat and Lunge Home Workout
Here’s a breakdown of the workout:
Lunge Pulses – 40 Seconds (20 Secs Each Leg)
Squat Pulses – 30 Seconds
Rest 20 Seconds
Alternating Lunges – 30 Seconds
Air Squats – 30 Seconds
Rest 20 Seconds
Alternating Side Lunges – 30 Seconds
In and Out Squat – 30 Seconds
Rest 20 Seconds
Lunge and Punch – 30 Seconds
Squat and Punch – 30 Seconds
Rest 20 Seconds
Lunge with Twist – 30 Seconds
Sumo Squat – 30 Seconds
Lunge Pulses
Even though this exercise doesn’t have a wide range of motion, it does a great job activating your quads, hamstrings, and glutes.
Simply keep the front knee bent at 90 degrees and then bounce up and down.
Squat Pulses
We all know that squats are great for strengthening the legs. This squat variation is very effective at activating your quads.
Keep the range of motion narrow in order to get the most out of the exercise.
Alternating Lunges
This popular lunge variation will strengthen your thigh and butt muscles. It’ll also improve your balance since it’s a unilateral exercise.
Air squats
Are you intimidated by barbell squats? Well, air squats are easier and very rewarding. They build the quads, calves, hamstrings, and glutes.
Swinging your arms while doing air squats actually increases your calorie burn. Feel free grab light dumbbells on each hand.
Alternating Side Lunges
Most of us have tight lower body muscles due to long hours of sitting. Alternating side lunges improve your hamstrings and inner thigh flexibility. They’ll also build your glutes and quads.
In and Out Squat
This variation is a combination of narrow and wide stance squats. It will make your workout more rewarding since narrow stance squats are quite challenging. Try to do this exercise as fast as possible.
Lunge and Punch
This exercise will add intensity to the squat and lunge home workout. Simply lunge forward and then throw a punch.
Note that you can do alternating lunges where you punch with the opposite hand after each rep.
Squat and Punch
This exercise will leave you sweating, especially if you perform it at a high intensity.
Other than strengthening your lower body, this exercise will strengthen your core and shoulder muscles.
Lunge with Twist
Adding a twist to the alternating lunges will activate your oblique muscles. Make sure you tighten your abdominal muscles as you twist your torso.
Sumo Squats
Keep your feet wider than shoulder-width and toes facing sideways when doing sumo squats. Then squat as low as you can. This exercise will strengthen your legs and improve inner thigh flexibility.
If you enjoyed the squat and lunge home workout, you’ll love the fat blaster sequence. It’s a sequence of home workouts that burn excess fat and build muscle in less than 15 minutes.
In fact, I will send you these workouts to your inbox every day if you sign up for the sequence today.
