Скачать или смотреть Home-Friendly Lower Body Workout

We’ve just started the new workouts for the month, and it’s not too late to join Lift with Sohee! I’m now offering both the gym version and the home version of this program.

Shown here is day 1’s home version. Though ideally you’d have some dumbbells to work with, I show you how I make this work using a weighted backpack.

Grab a backpack or duffel bag and fill it up with items such as books, water bottles (sealed!), and maybe see if that watermelon will fit in there #yesididthat 🍉😂 I could probably load mine up to around 50lbs if I really tried.

The point is that even if you don’t have access to traditional weights, you can absolutely still strength train. All it takes is a bit of creativity and can-do attitude. 👊 Obviously, substitute DBs for the actual implement you’re utilizing below if needed.

A. Goblet squat pulse 3x15-20, 2min rest
B. Band Romanian deadlift (showing weighted here) 3x15-20, 2min rest
C. B-stance DB hip thrust to regular DB hip thrust 2x8-12ea + 8-12, 2min rest
D1. DB sumo squat 2-3x12-15, 30s rest
D2. Pause DB glute bridge (3-second pause) 2-3x12-15, 2min rest
E. Band hip hinge abduction 2-3x20-30, 1min rest

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