Workout Wednesday: 2-Move Lower Body Strength with Coach Kate

Who said you have to exercise for 60 minutes to have an effective workout? Yet for some reason that has become the norm in classes and even in solo workouts. But an hour a day comes to 30 hours per month, more than an entire day of fitness. If you can swing it, that's bad ass— good for you! But for those days when you need something quick and efficient, you can definitely maximize your movement with the right exercises.

Be sure to start with a warmup whenever possible, and try compound movements in a targeted area of the body, like this lower-body strength workout that requires no equipment! Below, Coach Kate Hyman of the Hudson Valley Adventure Retreat shows how by combining stability, strength and balance, you'll end up working a lot more muscles than you'd think! Try it out and let us know what you think.

Exercise 1: Single Leg Deadlift to Lateral Lunge

Start by finding balance on one leg. Continue by sitting the support leg hip back, and driving the elevated heel back for a single leg deadlift. From there, return to standing (keep leg elevated OR tap your foot to the ground for balance). Then, step that leg out to a lateral lunge, making sure the knee follows the toe. Push off the foot and quad and return to standing. Repeat 5-8 repetitions and then switch sides. Do 2-3 sets. 

Exercise 2: Shuffle Step Jumping Lunge

​Starting with feet hips-width apart, complete two quick shuffle steps, then drop into a lunge on the third shuffle. Repeat and lunge on the other side. That is 1 rep. When lowering into lunge, think about the angle of the knees— you want two 90-degree angles. Keep your weight over the lead quad for control. Complete 5-8 repetitions for 2-3 sets.

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Did you try this workout? Let us know how it went in the comments below! And be sure to check out the Hudson Valley Adventure Retreat October 2-4, where you can work out with Coach Kate and other Ketanga Coaches!