At home workout: lower body and core blast

Author: Grow Team
Date: 03/04/2018
Category: Grow

No time to go to the gym? No worries. Talia, one of our lovely instructors at Grow, has put together a no-equipment-necessary home workout to work your whole body. If you’ve ever been to one of Talia’s classes at Grow, you’ll know that she makes working out fun and effective – and this is exactly what she has delivered here. Let us know if you try it!

If you’re unsure about any of the exercises, don’t worry. Keep reading as we have included instructions for each one!


Lower body and core blast

3 rounds. 45 seconds on each exercise with 15 seconds rest in between each one. 1 minute rest in between rounds. Go!

Squat in and out

Plank with side hip dips

Squat with a side kick

Plank walk outs

Lunge with a front kick

Bicycle crunches

Single leg hip raise (right leg)

Single leg hip raise (left leg)


Finish with a quick 3 minute AMRAP (= as many rounds as possible) – set your timer for three minutes and do the below circuit as many times as you can. How many rounds can you do?

10 mountain climbers, 10 squats, 10 high knees, 10 toe taps


Squat in and out

Begin in a standard squat stance, with your legs shoulder-width apart. Squat down, the power up into a jump squat. Land with your legs in a wider stance, and repeat the movement, bringing your legs back into a narrower stance. Repeat!

Plank with side hip dips

Begin in the plank position on your forearms, making sure that your core is engaged (we explain how to do this in a previous blog, The importance of core strength – check it out!). In a controlled movement, gently dip one hip bone towards the floor, keeping your core engaged, then bring it back to the plank position. Repeat with the other side and keep going until the time is up.

Squat with a side kick

As you power up from your squat, kick out to the side with one leg, keeping your core engaged and ensuring the movement is nice and controlled. As you bring your leg back to the floor, squat again and as you come up, kick out with the other leg.

Plank walk outs

Begin in a plank position on your hands, keeping your back straight by engaging your core. Ensuring that your core remains tight and that your back doesn’t arch, carefully walk your hands forward a few steps, then return back to your starting plank position.

Lunge with a front kick

This takes a bit of coordination, but once you’ve nailed the movement, you’ll feel a great burn in your legs! Start in a standing position with your legs shoulder-width apart. Lunge by stepping forwards and dropping your back knee to hover above the ground. Your front knee should not go out further than your front toes – both knees should form right angles. After powering back up, bring your back leg up and kick forwards, before dropping back down into a lunge position. Jump to switch legs and land back in a lunge position with your legs switched – the leg that was in front last time should now be behind you. Again, as you come up into a standing position, bring the back leg forwards and kick forwards, before dropping back into a lunge, jumping to swap legs and repeating.

Bicycle crunches

Start by lying on the floor and engaging your core muscles, making sure that your back is “imprinted” against the floor or mat. With your hands behind your head, lift your shoulder blades and legs off the ground, without pulling on your neck. Bring your left knee towards your right elbow, turning your upper body towards the left. Repeat on the other side and keep going for 30 seconds. It can be tempting to go fast here, but the important thing is to keep the movement controlled, with your core remaining engaged throughout.

Single leg hip raise

Begin by lying down on your back with your knees bent and feet flat on the floor. Your hands should be at your sides – to help keep your shoulders flat against the floor, it can help to turn your palms upwards. Straighten and raise one leg so that it is in line with the other thigh. When they are in line, contract your glutes and raise your hips, keeping the leg elevated. Slowly lower your leg to the floor and repeat. Once the 30 seconds are over, repeat with your other leg elevated.

Mountain climbers

Begin in high plank position, with your back straight and your core engaged. Think of running on the spot – bring one knee up towards your chest, kick back into plank position and then do the same with the other leg. Keep repeating this movement. As with the bicycle crunches, it’s tempting to do this fast, but keeping your movements controlled will help you to keep optimal form and will guarantee you feel a burn in your core.


Start by standing shoulder-width apart (not too far – think about your hip bones being aligned with your big toes), shoulders back, facing forwards. Keeping your core engaged and your back straight, lower down slowly by imagining that you are sitting down into a chair behind you. Focus on pushing your knees outwards – don’t let them cave in or go out past your knees. When your knees are bent to about 90 degrees, drive back up through the heels, squeezing the glutes at the top of the movement.

High knees

From a standing position, run on the spot with exaggerated knee lifts. Try to get the knees up to hip level – it can help to hold your forearms out flat like a table top and try to hit your palms with your knees.

Toe taps

From a standing position, tap one foot with the opposite hand, then quickly jump to repeat the movement on the opposite side. At any one time, only one foot should be on the ground – you need to jump quickly in between the taps and keep moving.

If you try this lower body and core blast, let us know how you got on! The AMRAP section is a great finisher to add to the end of any workout – with practice, you’ll see yourself being able to complete more and more within the 3 minutes.


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