Lower-Body Equipment-Free Workout With a Cardio Burnout

Today, we’ve got a few great lower-body bodyweight exercises, another great new trainer for the week, and a totally new burnout style for you to try—so don’t stop now!

Today’s workout will focus on a few different types of lower-body moves. One brand new exercise you’ll be trying is the runner’s lunge to balance. You can do this move quickly and focus on your speed and agility, or you can take this move extra slow and really make it about balance and strength building. You’ll also be trying the corkscrew exercise today. This one can be a bit tricky at first. The main point to remember is that you’re always touching your opposite hand to opposite toes. Take it slow and build that speed gradually.

You’ve also got a new burnout protocol to try: the AMRAP. That stands for “as many rounds as possible.” The concept is simple: You’ll set a timer (in this case 4 minutes), and do as many rounds of a mini circuit as you can, resting as little as possible. Each of the mini circuits in our AMRAPs this week will have 3 moves. The goal with an AMRAP is to move continuously. So if you’re moving at an all-out pace and can only sustain that for 60 seconds before you have to stop and catch your breath—that’s not an AMRAP. Try to move at a pace that’s fast enough to be challenging, but slow enough that you can sustain it for the full 4 minutes.

Workout Directions

Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the AMRAP.

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest

Bonus: AMRAP (As Many Rounds As Possible)

Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible.

  • Runner’s Lunge to Balance – Repeat on Each Side
  • Toe Touch Crunch – Alternating Sides

1. Duck Walk to Stand

  • Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and bringing your thighs about parallel to the floor.
  • From this squat position, step your right foot forward, then your left foot forward. Now stand.
  • Squat again, and this time step back with your left foot first, followed by your right foot so you return to your original starting spot. Now stand.
  • Continue to repeat this pattern, squatting and walking forward to stand. Then squat and walk backward, to stand. At the halfway point, switch the foot you typically lead with. (So if you’ve always taken the first step with your right foot, try to take the first step with your left foot, so both sides stay even.)

2. Runner’s Lunge to Balance – Repeat on Each Side

  • Stand with your feet hip-width apart and your core engaged. Take a big step back with your left foot, and drop into a very low lunge by bending your right knee to 90 degrees and lowering your chest toward the floor to tap your left fingertips to the floor. Your extended left leg may be a little bent, but it shouldn’t come to 90 degrees like a reverse lunge.
  • From this low runner’s lunge position, push off your left foot and lift your left leg to come to a standing balance on your right leg with your left knee at hip height.
  • Pause for a moment in this balance, then immediately bring your left foot behind you and drop into another low lunge.
  • Do all of the reps on the same side, then repeat on the other side.

3. Mountain Climber

  • Start in high plank, with your wrists under your shoulders, legs extended behind you, and your core engaged.
  • Engage your core and draw your right knee to your chest.
  • Return to your starting position and immediately draw your left knee to your chest.
  • Return your left leg to your starting position.
  • Continue to alternate, moving quickly.

4. Corkscrew

  • Start in a high plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you.
  • Lift your right hand and left foot a few inches off the floor. Swing your left foot under and across your body, allowing your body to naturally rotate in that direction, and tap your right hand to your left toes.
  • Return to your starting high plank position and repeat on the other side.
  • Make it easier: The closer you walk your feet in and the more you lift your hips, the easier this move will become. You can also move slowly, and keep your knees slightly bent throughout. If your flexibility does not allow you to tap your toes, tap your shin or knee instead.

After your last circuit, try the AMRAP.

Bonus: AMRAP (As Many Rounds As Possible)

Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible.

  • Runner’s Lunge to Balance – Repeat on Each Side
  • Toe Touch Crunch – Alternating Sides

5. Runner’s Lunge to Balance – Repeat on Each Side

x 10 reps on each side

  • Stand with your feet hip-width apart and your core engaged. Take a big step back with your left foot, and drop into a very low lunge by bending your right knee to 90 degrees and lowering your chest toward the floor to tap your left fingertips to the floor. Your extended left leg may be a little bent, but it shouldn’t come to 90 degrees like a reverse lunge.
  • From this low runner’s lunge position, push off your left foot and lift your left leg to come to a standing balance on your right leg with your left knee at hip height.
  • Pause for a moment in this balance, then immediately bring your left foot behind you and drop into another low lunge.
  • Do all of the reps on the same side, then repeat on the other side.

6. Toe Touch Crunch – Alternating Sides

x 10 reps alternating sides

  • Lie faceup with your legs extended straight up to the ceiling, feet flexed.
  • Crunch up, reaching your right fingertips toward your left flexed toes. Engage your core and focus on keeping your low back pressed into the floor (you’re not lifting your hips, you’re only lifting your shoulders and upper back off the floor).
  • Return to your starting position, and crunch up again, reaching your left fingertips toward your right flexed toes.
  • Return to starting position and repeat, alternating sides, and leaving your legs in the same place throughout the move.

7. Pin This Workout!

Pin or save this workout banner so you can easily reference it on the go.

Previous articleA Lower-Body Resistance-Band Workout That’s Great for Your Glutes
Next articleHow to Do a Single-Leg Deadlift Without Falling on Your Face