Lower Body Sculpt & Burn

25-Minute Bodyweight Workout

Short on time? Can’t make it to the gym? Try this do-anywhere workout to blast fat and your lower body fast. All you need is a little open space & 25 minutes!

Your goal is to complete all four rounds as written. However, decrease rounds and increase rest, if you are new to fitness! The key is to improve each time you do this sequence.

Begin with a 5-minute warm-up.

Lower Body Sculpt & Burn - 25-Minute Bodyweight Workout

ROUND 1

10 each leg SWITCH LUNGE
10 NARROW HIGH JUMPS
20 HIGH KNEES
30 SECOND SQUAT HOLD
10 SECOND REST
10 each leg SIDE TO SIDE SKI
10 each leg ALTERNATING REVERSE LUNGE
10 each leg ALTERNATING CURTSY LUNGE
30 SECOND REST

Lower Body Sculpt & Burn - 25-Minute Bodyweight Workout

ROUND 2

12 each leg SWITCH LUNGE
12 NARROW HIGH JUMPS
20 HIGH KNEES
45 SECOND SQUAT HOLD
15 SECOND REST
10 each leg SIDE TO SIDE SKI
10 each leg ALTERNATING REVERSE LUNGE
10 each leg ALTERNATING CURTSY LUNGE
30 SECOND REST

Lower Body Sculpt & Burn - 25-Minute Bodyweight Workout

ROUND 3

15 each leg SWITCH LUNGE
15 NARROW HIGH JUMPS
30 HIGH KNEES
45 SECOND SQUAT HOLD
15 SECOND REST
15 each leg SIDE TO SIDE SKI
15 each leg ALTERNATING REVERSE LUNGE
15 each leg ALTERNATING CURTSY LUNGE
30 SECOND REST

Lower Body Sculpt & Burn - 25-Minute Bodyweight Workout

ROUND 4 – YOU CAN DO IT!!!

20 each leg SWITCH LUNGE
20 NARROW HIGH JUMPS
30 HIGH KNEES
1 MINUTE SQUAT HOLD
15 SECOND REST
15 each leg SIDE TO SIDE SKI
15 each leg ALTERNATING REVERSE LUNGE
15 each leg ALTERNATING CURTSY LUNGE

DONE!!!

EXERCISE NOTES:

Switch lunge: Get in a lunge position then jump and land in a lunge with the opposite leg leg forward. If you cannot perform this movement, do fast reverse lunges. The goal is to make sure your legs are 90 degrees in each lunge and to move fast.

Narrow jumps: With feet together or fist width apart, sit back like your sitting in a chair keeping your knees behind your toes and JUMP as high as you can. Repeat.

Squat hold: Hold a squat position. Add weight for more intensity and make sure to keep your chest up and hands OFF the legs. NO CHEATING.

Side to side ski: Refer to picture. Begin with feet together. Jump laterally pushing off with left foot and land on right foot. Then jump off the right foot, land on the left. Repeat motion for specified reps.

Curtsy lunge: Refer to picture. Lunge back in a diagonal postition as if you were going to curtsy and get as low as you can keeping your chest up. Repeat to the other side.

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

Find more of Jennifer on:

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Facebook: JenniferAndrewsIFBBPRO

Twitter: @finefann

Instagram: @jenniferandrews3 & @finefannyfitness

E-mail: finefannyfitness@hotmail.com

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