Strength Training- 30 Minute Complete Lower Body Workout (+Some Core)
Get a full lower body blaster in with some conditioning plus a little core focused workout in about 30 minutes? Sign us up!
Give this lower body “squatty” squat, hinge, and athletic finisher a try. We like to focus on a really deep (as deep as you can get) squatty squat with the butt sitting toward the heels and the and the torso more vertical; and pair this with some hinge work and very slow controlled plus fast hamstring contractions at the middle and end of the workout. The Zombie Squat as well as the other variants of it will also hammer your core as you try and keep upright posture so it checks some great boxes there. This workout also gets some hamstring work in as knee flexors which is a function they perform as well as hip extension. This helps get the hamstrings in multiple ways that they function without missing anything. The extra burnouts on the 1.25 Goblet Squats really drive in that pattern in a common weak/transitional moment in the squat as you come just above half way out from the bottom, so enjoy…Consider this a solid and well balanced low body workout from the athletic springy opener to the finish!
NOTE: When you try these squats, if you are on the taller side or you tend to have your chest dive forward when squatting, try the second Heel Elevated Zombie Squat or third Heel Elevated Goblet Squat to see if that helps with your anatomy or finding the right balance in the squat. Sometimes it’s that simple!
Here it is from start to finish, so give it a go and let us know what you think!
Warm-Up: 5-8min
Sled push + pull, skip and shuffle as follows and take very short breaks as needed - get the heart rate up and full body warm with some emphasis on getting some blood around the hips knees and ankles while also staying light and springy (important athletic qualities to maintain baked into the warm-up)
-10M forward low prowler/sled push
-10M backward sled pull
-20M B- Skip
-20M Side Shuffle
Hip Prep: 1-2X
Frog Rock x 10
Glute Hip Bridge March x 10-15/leg
“Squatty Squat” x 3-4 Sets, Rest :90-2min between
Pick your Zombie or Goblet Squat x 4-6 @ 22X1 ,
See versions in video (3 ways)
Hinge + Squat Focused Work- x 2-3Sets, Rest :15-:30 between movements + :90-2min end
Kettlebell Romanian Deadlift x 10-15 Reps @ 30X0 (increase weight each round)
1.25 KB Front Rack Squat x FAILURE (form failure or legs, whatever goes first)
Functional Pump Breather- 3 Hard Sets - :90 Rest Walk Between
1-Leg-Down + 2-Leg-Up Hamstring Sliders x 12
Heavy Kettlebell Swing x 12 (Snappy Russian Wing)
100- 200M Sprint (STAY FAST and end when slowing!)
*Pick a kettlebell that has some serious heft but you can stay snappy with the reps after the sliders. Run FAST!
Interested in similar quick workouts that take 40 minutes to 1hr max? Check out the RB build daily programming- https://www.resilient-body.com/rb-build
Ready to recover after this workout? : https://www.resilient-body.com/blog/no-pain-no-gain-recovery
P.S. If you have questions on tempo, check out this article here and also how it may help if you’re learning something like the squatty squat.
As always, if you have any questions or are interested in working with us, shoot us a message.