I'm a big fan of workouts that don't require a gym membership, which is why this session from certified personal trainer Rachel Sacerdoti caught my eye.
"This bodyweight workout is accessible for all fitness levels and can be done anywhere, making it perfect for at-home or on-the-go sessions," says Sacerdoti. "The dynamic movements improve hip flexibility and mobility while strengthening the lower body. It hits the glutes, quads, hamstrings, inner thighs and outer thighs, providing comprehensive lower-body conditioning.
Sacerdoti also told me that she chose exercises like the curtsy lunge to leg raise and lunge to leg lift to challenge balance, as well as improve core stability and coordination. "Inner thigh pulses focus on the adductor muscles, helping with hip and knee stability, and improving functional movement and posture," says Sacerdoti. "The rainbow and leg raises are particularly effective for activating the gluteus maximus and medius, key muscles for strong and shapely glutes."
"Incorporating this workout into your routine two-to-three times a week will improve lower body strength, hip mobility and muscle endurance."
How to do this workout
Here are the exercises in the workout.
- Curtsy lunge to leg raise
- Inner thigh pulses
- Lunge to leg lift
- Rainbow
Aim for 12 reps per exercise and complete four sets of each exercise before moving on to the next one. However, it's always best to adjust reps and sets to your ability—the last few reps of every set should feel hard, but your form shouldn't suffer.
Sacerdoti recommends allowing 30-45 seconds of rest between sets to ensure your body has recovered enough to do each set with good form.
She also suggests exhaling on the lifting and inhaling during the lowering phase of each movement.
