BuzzFeed Life asked Albert Matheny, C.S.C.S., co-founder of Soho Strength Lab in New York City, to create a 20-minute high-intensity workout that targets the lower-body.
Alice Mongkongllite / BuzzFeed
REALNESS ANNOUNCEMENT: You can and should feel great about your body and wear anything you want even if you never exercise and don’t plan on doing so. If strengthening your legs and ass is going to make you feel more excited about summertime and short shorts, then great! This workout is for you. And if your goal is also fat loss or weight loss, you’ll have the best results if you pair this with a modified diet. .
Here’s how it works:
Each circuit is two moves followed by a one minute wall sit.
1. Start with Circuit 1. Do as many rounds of that circuit as you can in four minutes. After the four minutes are up, do a one-minute wall sit.
2. Move on to Circuit 2, and do the same thing: as many rounds as you can in four minutes and then do a wall sit.
3. Continue this pattern for Circuits 3 and 4.
Don’t forget to warm up (take five minutes to get your heart rate up and your muscles warm and limber) and cool down. Now get to it!
Alice Mongkongllite / BuzzFeed
1. Do 10 side lunges (10 on each leg).
John Gara / BuzzFeed
Learn to do proper side lunges .
2. Do 10 squats.
John Gara / BuzzFeed
Learn to do proper squats .
Repeat the circuit as many times as you can in 4 minutes!
When you’re done with your four minutes, do a one-minute wall sit.
Sally Tamarkin / BuzzFeed
Alice Mongkongllite / BuzzFeed
1. Do 10 reverse lunges on each leg.
John Gara / BuzzFeed
Learn to do proper reverse lunges .
2. Do 30 mountain climbers (15 on each leg).
John Gara / BuzzFeed
Learn to do proper mountain climbers .
Repeat the circuit as many times as you can in 4 minutes!
When you’re done with your four minutes, do another one-minute wall sit.
Sally Tamarkin / BuzzFeed
Alice Mongkongllite / BuzzFeed
1. Do 10 single-leg deadlifts on each leg.
John Gara / BuzzFeed
Learn to do proper single-leg deadlift form .
2. Do 10 glute bridges.
John Gara / BuzzFeed
Learn to do a proper glute bridge .
Repeat the circuit as many times as you can in four minutes!
When you’re done with your four minutes, do another one-minute wall sit.
Sally Tamarkin / BuzzFeed
Alice Mongkongllite / BuzzFeed
1. Do 10 squat jumps.
John Gara / BuzzFeed
Learn to do proper squat jumps here.
2. Do 10 Spider Lunges (5 on each side).
John Gara / BuzzFeed
Learn to do a proper spider lunge .
Do as many rounds as you can in four minutes. When your four minutes are up, cool down for two minutes.
Make sure you take time to ease out of the workout and get in some stretches. Good work!
Now go do the no pants dance!
Special thanks to Matheny, who very graciously modeled move 2 in Circuit 2, and move 1 in Circuit 4.
