31-Min No Repeat Lower Body Strength Workout for Women Over 40

Day 4 of the 12-Days of Christmas Challenge.

If you love no repeat workouts then you’ll soon be favouriting this no repeat leg / lower body workout!

Focussing on knee-friendly exercises, as well as exercises to strengthen the muscles around the knees, you will cycle through the exercises one-time only hitting all the muscles in the lower body – with extra love given to the inner thighs.

TOOLS NEEDED

chair or bench (optional), pair of heavy dumbbells, small ball or thick rolled towel

THE WORKOUT

1 x 45sec
Goblet squat
1 leg squat (alt: without chair)
1 leg squat (alt: without chair)
Deadlift
1 leg deadlift
1 leg deadlift
Lunge to Curtsey
Lunge to Curtsey
Glute press back
Glute pressback
Single leg calf raise
Single leg calf raise
Bent knee Copenhagen (alt: inner thigh lifts)
Bent knee Copenhagen (alt: inner thigh lifts)
Inner thigh bridge squeezes
Side leg lift
Side plank clamshells
Side leg lift
Side plank clamshells

Balance Challenge:
Tandem stance arm swings
Tandem stance shoulder checks
Single leg swings
Tandem stance arm swings
Tandem stance shoulder checks
Single leg swings

00:00 Introduction
01:32 Warm-up
05:34 No repeat leg workout begins
24:59 Balance drills
29:32 Calf stretch

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