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Five-minute muscle-strengthening workout (lower body)

How about a five-minute lower-body strength workout? Here's my routine for the summer season…

Five-minute muscle-strengthening workout (lower body)

Before we get into the details, I should tell you that it will allow you to maintain your muscle mass but nothing more. This programme won't help you squat 180kg. It's very effective but it's not a magical shortcut.

2 sets of 10 reps, 15 seconds of recovery, 1 set of 10 reps

For this programme, I've selected 3 exercises to be done one after the other with very little rest between them. It's a short yet intense workout. 
Get ready, here we go!

Squats

Bodyweight or weighted squats: 10 reps

You're going to start with a set of 10 squats either using just your bodyweight or using weights if it's too easy otherwise (make sure you've still got enough energy for the rest of the workout. I recommend starting without weights and then gradually incorporating them over the course of the programme, once it seems too easy without).

Split squats: 10 reps on each leg

Place your right foot on a bench or a stable, raised surface (sofa, chair, etc.). Then, simply bend the leg you're standing on until your thigh is parallel with the floor, before coming back up to the starting position (same action as in the photo on the right with one foot raised). Do the same thing on the other leg. The aim is to do 10 reps on each leg.

Take 15 seconds to catch your breath.

split-squats
Assisted-pistol-squats

One-leg or pistol squats

The hardest exercise of the workout! If you're a beginner, I recommend using a support to help you (a banister, for example). Alternatively, you could do a one-leg squat until you're sitting on your sofa (or a weights bench) then stand back up again using just one leg.

Again, do a set of 10 reps.

Take 15 seconds to recover, then repeat the circuit.

Variant: if 3 rounds of this circuit takes less than 5 minutes, you could always add some jump lunges onto the end of your workout. Keep doing them until you have to stop.

See you soon for my upper-body strength workout.

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