BBH Home Workout #3 – Lower Body Assault

June 14, 2014

in Blog, Workouts

BBH Summer Workout Plan_lower body

Hi all! I hope your summer is getting off to a great start! Days are busy here at our house with finishing up school, dance recitals, gymnastics shows, and BBQ’s when the weather is nice!

Hope you’re enjoying the home workouts so far. The first in the series being the Backyard Full Body Assault, and the second being the Upper Body Assault. Naturally, it was time to do a workout focused on the lower body.  For me, my lower body is my biggest challenge. I’m naturally pear shaped, so its important for me to focus extra time on my lower body to keep it in shape.  This workout covers all the areas of the lower body – quads, hamstrings, glutes, calves and all the little muscles in between. I wanted to add in some power moves, so it keeps your heart-rate going as well and keeps you burning those calories!

I know many of you are still working on the 12-week BBH Body Assault Program, but if you can’t make it to the gym, these home workouts are great to keep you focused on your goals, and have a chance to get outside and enjoy the weather!

This workout can be done anywhere you have a little bit of space. Inside or outside!

If you have any questions, leave them in the comments, but I’ve also provided video links for all the exercises so you know what everything is.


BBH Home Workout #3 – Lower Body Assault

Warm up – 50 squat jacks 

1) Dumbbell Lunges – 20 reps
Then do 15 stiff legged deadlifts (with dumbbells)

2) Dumbbell Split Squats – 25 reps each leg
Then do 20 dumbbell squats

3) Curtsy Lunges– 20 reps each leg
Then do 15 each leg single-leg Romanian deadlifts

4) Dumbbell Split Jumps – 20 reps (*Holding dumbbells is an advanced move. If you don’t have proper form, use bodyweight instead)
Then do 20 dumbbell jump squats

Finisher – Hip Thrusts x as many as you can do in a row

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • mc

    Great workout! My legs are wobbly now lol! Had a few squares of your broccoli bars afterwards. I can’t eat cheese but I added bbq spice rub into the recipe. They are my favourite guilt free snack especially with all the garden broccoli to be used up 🙂 Thx for sharing both the recipe and workout!

    • Kristine Fretwell

      Awesome, glad you enjoyed the workout! Great sub on the broccoli bars! I’d like to give that a whirl!

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