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This is NK's Fitness 5 minute lower body workout with assistance bands
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First exercise we begin with the banded side steps. Are you ready? And begin
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Start walking from side to side three steps to the left and three steps to the
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right and making sure your knees does not cave in. If you want to do this a bit
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harder then you can place the resistance band up around your ankles
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3, 2, 1 and relax. Next up we have banded side lateral lunges. Are you ready? Begin
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You're lunging side to side with your resistance band. Make sure your knees does not go over
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the toes and back is nice and neutral and your core is engaged. And you also feel this
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in your inner thigh for your straight leg. That's it, keep it going. You have about 10
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seconds left. 3, 2, 1 and relax. Up next we have assisted b-stance deadlift. Are you ready
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And begin. So you're hinging from your hip so reach down as far as you can as you're doing
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the deadlift and your front leg is supported. Feeling the tension in your legs and your glutes
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And change side so your opposite leg is in front this time
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10 seconds left. 3, 2, 1 and relax. Next up is the standing fire hydrant. Are you ready
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And begin. Bend your left leg about 90 degree angle. Lift your left leg out to the side as
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you are doing the lateral side raise and feel the tension in the band. And then go down to the start
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position and keep your core stabilised and your supporting leg slightly bent without your knee
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caving in. And change leg. 10 seconds left. Remember you need the furniture for you to use
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it for balance. 3, 2, 1 and relax. Next exercise is a banded squat hold. Are you ready? And begin
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Hold in your squat position using your assistance band. You feel it in your glutes and your thighs
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so make sure your knee does not cave in. Just place them out to the side. You see here my back
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is neutral and knees are not over the toes. Hold it there. Hold it steady. Remember you can go down
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low or just shallow squat. Hold it there. 10 seconds left. 3, 2, 1 and relax. Up next is the
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side lying clamshells. So this is the last exercise. Are you ready? And begin. Lie on your
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side with your knees slightly bent and with one leg on top of the other. Keep your feet together
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and lift your top knee until it's parallel with your hip. Lower your knee back to the starting
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position. Repeat and then switch sides. You will feel this in your medial glute, hips and your thighs
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Change side. Now do the same thing on the opposite leg. Feel the tension with your assistance bands
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10 seconds left. 3, 2, 1 and one more for good luck. Well done. You've completed this workout
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We'll see you next time
