Team SELF Challenge Day 9: A Strength-Building Lower-Body Workout

Your lower body is home to some of your biggest and most powerful muscles (hello, glutes and quads!), so shoring them up is key. That’s why today’s strength-building leg workout puts an emphasis on the muscles from the waist down, using exercises such as lateral lunges and squat pulses. With the squat pulse in particular, which you’ll find more challenging than a typical body-weight squat, you’re increasing the amount of time your muscles—including your glutes, quads, and core—spend under tension or are engaged.

You’ll also find yourself hitting the floor for a bit of core work too, with mountain climbers, an oldie but goodie, as well as Russian twists. The former is a dynamic abs exercise. When doing mountain climbers, concentrate on keeping your core tight and your back flat. As for the Russian twist, the secret to doing this move correctly lies in trying not to curl your shoulders forward as you twist.

This strength session below is for Day 9. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.

Workout Instructions:

Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times.

Option 1: 30 seconds on, 30 seconds off
Option 2: 40 seconds on, 20 seconds off
Option 3: 50 seconds on, 10 seconds off

Bonus: Quick Finish

Do each move for 30 seconds each, back-to-back, no rest. Repeat for two minutes.

Russian Twist
Mountain Climber

Katie Thompson

Squat Pulse

Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and dropping until your thighs are parallel to the floor.
From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full amount of time.

mountain climber — 2
Mountain Climber
Start in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
Keeping your core tight, draw your right knee to your chest.
Return to the starting position and immediately draw your left knee to your chest.
Return your left leg to the starting position. That’s one rep.
Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.

Lateral Lunge (each side)

Note: Perform this move on one side first, moving to your right side. Once your selected time interval is over, switch to the other side and repeat.

Lateral Lunge (right side)

Stand with your feet together and your hands on your hips. This is the starting position.
Take a big step (about two feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
Pause for a second and then push off your right leg to return to the starting position. That’s one rep; repeat.

Lateral Lunge (left side)

Stand with your feet together and your hands on your hips. This is the starting position.
Take a big step (about two feet) out to the left. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your left knee to lower into a lunge.
Pause for a second and then push off your right leg to return to the starting position. That’s one rep; repeat.