Intense 8 Min Lower Body Workout

Intense 8 Min Lower Body Workout


– What’s up THENX athletes It’s Arica Sky and welcome
back to another video of official THENX. Today we’re gonna be doing an intense eight minute lower body workout. (upbeat music) Today’s workout will
consist of high-intensity lower body exercises that target all the muscles inside of your legs. And because we’re gonna
be doing a HIIT workout, we’ll be burning fat and
building muscle simultaneously. For this workout we’ll be
working for 40 seconds on and then we’ll rest for 20 seconds off. And the first movement that we’ll be doing is going to be squats. And if you want to make this
more challenging, you can add a resistance band, dumbbells,
or a Heria weight vest which you can find at chrisheria.com. Our first exercise is gonna be
squats and let’s get started. 40 seconds on, let’s go. (upbeat music) Make sure you’re going past parallel. (upbeat music) And keep your core tight. (upbeat music) You’ve got it. (upbeat music) All right, 20 seconds rest and then right into that next movement. Squats are a great low impact movement that really warm up those muscles to prepare us for our next movement. With that being said,
let’s go into 40 seconds of jumping lunges, let’s go. (upbeat music) Almost there. (upbeat music) Five more seconds. Whew, make sure you’re doing
the full range of motion on every single rep. Take that 20 seconds to
really catch your breath because we don’t want
our heart rate to go down when we’re actually doing the movements. And we wanna make sure that
we’re giving it our all. All right our next workout
that we’re gonna go into is alternating side lunges, let’s go. (upbeat music) Make sure you’re getting that depth. Almost there. Nice. All right, those alternating side lunges are really good for that outer
glute, love those movements. All right take that rest and
then we’re gonna go right into jumping squats for 40 seconds. Let’s go, it’s high
intensity for a reason. (upbeat music) Keep pushing. (upbeat music) All right work work. (upbeat music) Whew, all right on those
you’re gonna wanna make sure that you’re explosive as
possible on your jumps and then you really wanna
keep your core tight and control that landing. Our next movement we’re
gonna go into duck walks. Let’s go, make sure you’re staying low the whole entire time. (upbeat music) Push through. Almost there. Whew, and on those you’re
really gonna wanna stay low the whole entire time to
build that time under tension. All right out next movement
is going to be hurricane hops and we’re going right back into that high intensity movement, let’s go. (upbeat music) Keep your core tight. (upbeat music) Push through. (upbeat music) Almost there. (upbeat music) You should really be feeling those. That’s the whole point of
this high intensity workout. That’s how we’re gonna build
that muscle and burn that fat. Not only does this movement
engage all of your leg muscles, it also engages your core and
really hits the side obliques as you’re doing that 180 turn. Now our next movement,
we only have two more. Our next one is going to be curtesy lunges for 40 seconds on, let’s go. (upbeat music) Really get that range
of motion and make sure you’re keeping up a good pace
to keep that heart rate up. (upbeat music) This is gonna engage
your lower body and legs. (upbeat music) Almost there. (upbeat music) Five more seconds. (upbeat music) Whew, all right we have
one more movement left and it’s gonna alternating step ups. Make sure that you’re really
really exploding at the top and give this last workout
your all, let’s go. (upbeat music) Almost there. (upbeat music) Push through. (upbeat music) Whew, all right and that
completes the first round of today’s intense eight
minute lower body workout. You’re gonna wanna do that two more rounds and make sure that
you’re resting about one or two minutes in between sets. Thank you guys so much for
watching and if you enjoyed this video, make sure you
smack that like button. And to get more workouts like this, make sure you go to
thenx.com to become a member to get access to all
of our daily workouts, technique guides and workout programs to get you in the best shape of your life. Download THENX App in the app store to take our workouts with you everywhere. And join the millions of THENX athletes around the world changing
their lives today. Remember we post every Sunday
8 p.m. U.S.A. Eastern time. Comment down below what you all wanna see for the next THENX video. And if you comment within
the first 30 minutes, you have a chance to
win free THENX apparel. Thank you all for watching. I’m Arica Sky and we’ll
see you for the next video. ♪ Listen right here lil mama you bad. ♪ ♪ The way I make you feel
like you just got the bag. ♪ ♪ The penny and the cool
do you know that I am? ♪ ♪ I ain’t trying to brag,
I ain’t trying to brag. ♪ ♪ Imma be patient. ♪ ♪ Money gonna come when it want to. ♪ ♪ Imma be patient. ♪ (upbeat music) ♪ Yeah. ♪ ♪ Yeah. ♪ ♪ Yeah. ♪ ♪ Yeah. ♪ ♪ Yeah. ♪ ♪ Yeah. ♪ (upbeat music)

100 thoughts on “Intense 8 Min Lower Body Workout

  1. This was great. You can tell she's an athlete that works out and doesn't just "look good". I think Duck Walks are gonna change my life! :p

  2. I have a serious question. I am a girl and I want to build strong muscles naturally through workout. Is it possible for girls to get bulky muscles? I mean like those of Heria???

  3. Esta mujer tiene un top de poder!! Estoy lesionado del hombro y estoy probando estas rutinas de "mujeres" que la mayoria de los hombres no hacen o las ven mas faciles que upper body y realmente no saben lo que dicen… Con estos entrenamientos estoy volviendo a sentir como cuando empeze en la calistenia hahaha durisimos la verdad, es otro nivel de fuerza y resistencia.
    Esta claro que esta mujer es una atleta de élite!!!!

  4. I don't understand, what is the difference between the regular squats, the duckwalk, and the hurricane squats? It seems more gimmicky than actually training different muscles, but maybe I am wrong. I imagine doing 3 sets of regular body weight squats/jumping squats would have a nearly identical affect on muscle growth and stamina.

  5. I have always wonder what it is like to touch a woman with all those curves. I am used to feel the female body with fat but never experienced the curves of a fitness model? Perhaps I will never know! God is cruel!

  6. So I was here for the work out and then I see that it’s a girl with a nice body so I was like why not go through the comments and they were exactly what I expected them to be you Bolger people

  7. after watching this video, definitely my wrist and forearms got stronger! fuck yeah! this video is for sure effective, well not for my ass at least!

  8. definitely she's got extremely high endurance , strength & stamina …..i tried …but got tired midway …& gave up

  9. 00:46 squats
    1:40 jumping lunges
    2:39 alternating side lunges
    3:34 jumping Squats
    4:29 Duck walks
    5:22 hurricane hops
    6:30 curtsy lunges
    7:22 alternating step ups

  10. Hai I m from Pakistan but I m live in Malaysia. I like your all videos u r amazing u r very good girl.. 👍👍👍👍

  11. You look ah-mazing Erica. You've pumped up right in front of my eyes.

    I'm doing your demos and its working effectively.

    Thank you.

  12. I have this video hold up my phone.
    WOW so hard.
    But you feel the burn.
    I just love it.
    3 a 4 weeks of all thenx whole body work out and I will be lost kilos of my body weight.
    And then I can do 2 or 3 sets I think.
    For now I did almost 1.
    Hhh.
    In really bad shape I know.
    But i don't care, I going to be athletic again and I going to do that by going through h.ll and back again.
    😅
    Thenx thanks, ehm thanks Thenx.
    Your body workout is extreem in first couple of months or 6 but when you get through the first month you really on your way.
    And your body is less tired and you ritually see your weight drop and your feeling lighter also you get bigger long capacity, that you notice when your a week further along.
    Only if you do a good diet better for your heart and all other muscles.
    Peace, 😎

  13. when you see a woman working out without bothering to tie up her hair you know she dont even take this workout seriously- she already killed it

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