My lower body workout at home.

Warmup (30 secs ea.)

Skipping on the spot

Standing Hamstring Stretch

Arm Circles

Walking Quadriceps Stretch

Forward Leg Swing

Spiderman Lunge

Seal Jacks

Strength

Dumbbell Squat - 4 sets x 12 @ 15lbs

Dumbbell Romanian Deadlift - 3 sets x 15 @ 15lbs

Dumbbell Lunge - 3 sets x 15 @ 15lbs

Dumbbell Reverse Lunge - 3 sets x 15 @ 15lbs

Dumbbell Plie Squat - 3 sets x 15 @15lbs

Glute Bridge - 3 sets x 15

Dumbbell Seat One-Legged Calf Raise - 3 sets x 15 @15lbs

Cooldown (30 secs ea.)

Butterfly Stretch

Lying Quad Stretch

Glute Stretch

Iron Cross

Hamstring Stretch

Hip Flexor Stretch

Calf Stretch

Abductor Stretch

Workout Wednesday - Current Full Body Workout for the Gym

Full Body

Warmup - 60 mins

Lateral Squat - 30 seconds

Forward Leg Swing - 30 seconds

Vertical Arm Swings - 30 seconds

Upper Body Twist - 30 seconds

Walking Quadriceps Stretch - 30 seconds

Yoga Plex - 30 seconds

Seal Jacks - 30 seconds

Strength

Dumbbell Squat - 3 sets x 12 @ 20lbs

Dumbell Bench Press - 3 sets x 12 @ 20lbs

Cable Seated Row (Palms Up) - 3 sets x 12 @ 20lbs

Dumbbell One-Arm Shoulder Press - 3 sets x 12 @ 20lbs

Dumbbell Bulgarian Split Squat - 3 sets x 12 @ 20lbs

One-Arm Dumbbell Swing - 2 sets x 12 @ 20lbs

Cardio

Treadmill - 26 mins - 3.2mph @ 5% incline

Cooldown

Lying Quad Stretch - 30 seconds

Shoulder Stretch - 30 seconds

Pec Stretch - 30 seconds

Lying Glute Stretch - 30 seconds

Glute Stretch - 30 seconds

Quadriceps Stretch - 30 seconds

Workout Wednesday - Current Lower Body Workout for the Gym

Lower Body - 62 minutes

Warmup - 30 secs ea.

Leg Swings (15 secs per leg)

Butt Kicks
Horizontal Arm Swings

Lateral Squat

Wall Ankle Mobilization
Seal Jacks

Strength

Dumbbell Squat - 3 sets x 12 @ 20lbs
Dumbbell Squat to Bench - 3 sets x 12 @ 20lbs

One-Arm Dumbbell Swing - 2 sets x 15 @ 20lbs
Dumbbell Goblet Squat - 2 sets x 15 @ 20lbs

Cable Pull Through - 2 sets x 15  @ 35lbs
Glute Bridge - 2 sets x 16

Conditioning - 3 circuits x 30 secs ea.

Push-Up to Plank

Dumbbell Alternating Bench Press @ 15lbs

Jump Squat

Prisoner Squat

Cardio

Stationary Bike - 19 mins w/ 2 min cool down @ level 10

Cool Down - 30 secs ea.

Lying Quad Stretch
Hip Flexor Stretch
Abductor Stretch
Hamstring Stretch
Glute Stretch
Soleus Stretch
Quadriceps Stretch
Lying Glute Stretch