Overtime

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(This is part two of the at home workout. To see part one click this.) 

Now that you have your upper-body home workout down we can get into the lower-body. This workout will follow the same formatting as the previous one so that way it is easy to remember and easy to do. With this workout I will include exercises important to your speed, agility, and jumping ability. This workout will focus on your glutes, quads, hamstrings, and your calves. Do this workout the day after your upper-body workout and then reap the benefits of a full-body workout. Now let’s get into the workout:

Bodyweight Squat

The bodyweight squat will incorporate a majority of muscles in your lower-body. Primarily what I chose this exercise to focus on is the glutes, quads, and hamstrings. These muscles are important for speed development, agility, and jumping ability.

5 Reps

 

Burpees

The burpee is an explosive movement that will incorporate your quads, glues, and calves. This exercise is important for explosion power development that leads to increased speed and jumping height and distance.

5 Reps

 

Vertical Jump

The vertical jump incorporates a majority of the leg muscles so it is very important to do. This movement develops your jumping ability which is advantageous for your skill in athletics.

5 Reps

 

Bridge

The bridge is a great lower-body exercise that incorporates your hips muscles, glutes, and hamstrings. This exercise also has the hidden benefit of incorporating your abs as well!

5 Reps

 

Follow the guidelines I established in Part One of the at home workout and in no time you’ll have a full-body workout you can do at home to achieve your goals.