12-Minute Squat and Lunge Lower Body Workout

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Video Transcript

OBI OBADIKE
Hey, folks.

We have a great lower body workout today.

Two rounds, all right?

Before we start, I want to introduce you to my main man Jeff right here.

55-year-old triathlete, all right?

We're going to be doing a variety of lunges and squats.

Really fun stuff.

Some of the basic equipment you can have for this is a chair, some dumbbells, and a wall.

OK?

We are going to warm up.

Make sure we're warmed up properly before we start these exercises.

So we're going for a nice little jog.

All right?

Jog.

Get the blood flowing.

Warming up.

We're on the toes.

All right?

This workout is going to work your glutes, your hamstrings, your quads, all right?

Your calves.

Everything.

Very important to work your lower body as well.

All right?

We're going to warm up so we don't hurt ourselves.

No injuries.

Not one being injured.

All right?

Shake it out.

Shake it out.

Nice little jog.

All right.

First exercise is going to be power squats.

Feet together like that.

30 seconds.

Come on.

Explode.

Just like that.

All right.

Great job.

I'm here with you.

You're doing good.

Power squat.

Come on.

Focus.

Don't stop.

Don't give up.

Jeff isn't giving up.

And you're not.

Five.

Four.

Three.

Two.

One.

Shake it out.

Oh, man.

I'm a little winded from that.

How you feeling, Jeff?

JEFF
Good.

OBI OBADIKE
All right.

Next exercise going to be some wall sits.

We're not going to do that yet.

Just walking around.

Catch your breath, OK?

All right.

Wall sits.

Let's go, Jeff.

Knock these wall sits out.

Make sure your legs are shoulder-width apart in a 90-degree angle.

And just focus.

We're working our quads.

Hamstrings.

Take this time to breathe and relax.

Catching your breath from the power squats.

Stay focused.

You're doing really good.

I'm here with you.

Even if you don't have a wall, you can do this without a wall.

And just, basically, almost like you're sitting on a chair.

Just like this.

You're focused.

Five.

Four.

Three.

Two.

One.

How you feeling, Jeff?

You good?

JEFF
Good burn.

OBI OBADIKE
Oh, man.

Good burn.

Jeff is doing very, very, very, very well.

And so are you.

All right.

Shake it out.

All right.

Resting up a little bit.

We're going to do some calf raises squats with dumbbells.

Show the exercise.

Feet shoulder-width apart.

Just like this.

Come up.

Working our calves.

Working our quads.

You're doing well.

Here with you.

Come on.

Stay focused.

Check out my form.

All right.

You can do this at any age.

Come on.

You're doing good.

Stay focused.

You don't need to use much weight.

That's the beauty of this.

I don't need to use 60 pounds.

OK?

Get your ego out of the work.

It's all about the burn.

Five.

Four.

Three.

Two.

One.

Whoof.

Great job.

Shake it out.

All right.

Next exercise is going to be lunges on a chair.

I'm going to catch my breath.

And Jeff's going to catch his breath, too.

That workout took a little bit out of us, all right?

It's all about rest and recovery before we do the next exercise.

All right?

Lunges on a chair.

Got your left foot on top of the chair.

Don't extend too much out.

Have your leg in front of you.

Other leg in front of you.

Right leg in front of you.

You're going to bend down a 90-degree angle.

Just like this.

OK.

Follow me.

Follow the leader, as they say.

And I'm your leader in your room.

Make sure you're balancing.

You're upright.

You're breathing.

You're doing really good.

I know you can feel the burn.

I can feel the burn.

But I'm not going to stop.

OK.

Great job.

Great job.

Great job.

OK.

Switch.

Switch legs.

Let's go.

You're doing good.

Keep it up.

Keep the intensity up, OK?

Ooh, this is good stuff.

Good stuff.

90-degree angle.

Upright.

Feeling good.

Your legs are ripped.

All right?

They're lean.

All right?

Great job.

Stay focused.

You're doing really good.

Keep it up.

Five.

Four.

Three.

Two.

One.

Oh, god.

Shake it out.

You're doing good, Jeff.

And so are you.

All right.

Shake it out.

I know you can feel the burn in your quads and so can I.

And that's OK.

You're supposed to feel that way.

Shake that out real quick.

Just walk around if you need to.

If, by any chance, we start, and it's too quick for you, then you just rest.

That's OK.

That's the beauty of these workouts.

You do it at your own pace.

But you try your best to finish the workout.

We're going to be doing squat salutes.

All right?

Squat position.

Feet together.

Praying.

Arms up like this.

Like you're sitting on a chair.

And just focus.

All right.

Don't move.

Well, if You want to move, go ahead and move.

But I'm not going to move.

I'm going to stay here.

Why am I staying here?

I'm staying here for you.

All right?

Motivating you.

Trying to get you in great shape.

Get those legs lean.

All right?

Lift up those glutes and hamstrings.

No doubt.

Looking like a sprinter.

Five.

Four.

Three.

Two.

One.

Oh, man.

We're not done yet.

Man.

Shake it out.

Oh, man.

This is a great workout.

Lower body.

It's also a great cardio workout, too.

Total body workout.

All right.

We're going to shake it out.

Next exercise going to be power squats, OK?

But before we do that, make sure you're catching your breath.

All right?

How you feeling, Jeff?

JEFF
Great.

OBI OBADIKE
Are you ready at home to start?

I hope you are, because we're about to start.

Let's do power squats.

Let's go.

Come on.

Focus.

Focus.

Focus.

I'm a sprinter.

I'm explosive.

I'm mean.

I want it.

I want to be in shape.

I want to be fit.

I'm looking good.

I'm going to look great on the beach.

I'm not going to give up.

And you're not going to give up.

Five.

Four.

Three.

Two.

One.

Oh.

God.

Oh, man.

OK.

Shake it out.

Shake it out.

I'm smiling because I'm trying to fake my fatigue.

When I'm tired, just like you, then I'm not going to give up.

OK?

And you aren't, either.

Shake it out.

Shake it out.

It's a temporary burn.

It's not going to kill you, all right?

The burn's going to help you.

That's how you're going to build lean muscle and burn calories.

We're going to go for wall sits.

Next exercise.

All right?

Let's go.

You doing good, Jeff?

JEFF
Oh, yeah.

OBI OBADIKE
Jeff, my man.

This is a 55-year-old man, ladies and gentlemen.

If he can do it, so can you.

There's no excuses.

20, 30, 40, 50, 60.

Does not matter.

All right?

This man, he's like, age?

What's age?

That's nothing.

I'm trying to be in shape.

Keep it up.

Keep it up.

Stay focused.

Stay focused.

Five.

Four.

Three.

Two.

One.

Shake it out.

Shake it out.

You're doing good.

Doing really good.

All right.

Doing really good.

Just shake it out.

Shake it out.

How you doing, Jeff?

You good?

JEFF
Oh, yeah.

OBI OBADIKE
All right.

Trying to catch my breath here.

Oh, man.

It's no joke.

We're doing calf raises, dumbbell squats.

Let's go.

Let's do this.

Feet shoulder-width apart.

Just like this.

Just like this.

Just like this.

Watch me.

Work out.

Train you.

I'm your trainer.

Getting you in great shape.

Exploding.

All right.

You don't need a gym.

All you need is just some dumbbells and chairs.

Three.

Two.

One.

Great job.

We're almost there.

Homestretch.

Shake it out.

Whoo.

That's a great lower body workout, huh?

You're doing good, my man.

Keep it up.

And you're doing good, too.

All right.

We're almost there.

Next exercise is lunges on a chair.

Let's go.

Left leg up.

Just take your time.

Go slow.

It's not a race.

OK?

It's not a race.

Do not sacrifice speed for form.

Very important.

All right.

We're going to switch.

Switch legs.

You're doing good.

All right.

Great job.

90-degree angle.

Knees over toe.

Five.

Four.

Three.

Two.

One.

Oh, gosh.

Shake it out.

Oh, man.

This is a workout.

Lower body workout.

We are going to end with squat salutes.

You're going to end it strong.

Please end it strong for you and for me, OK?

For you.

This is your health.

Let's do it.

Last one.

Stay focused.

Boom.

Praying.

Hands in the sky.

Blue sky.

Beautiful sky.

Think of positive things.

Think about being in great shape.

OK?

It's about visualization.

Staying focused.

Intensity.

But good intensity.

Good form.

You are working those legs.

Getting a great cardio workout.

When you do these workouts, it's working the core, as well, too.

Five.

Four.

Three.

Two.

One.

Hah!

God!

That is an incredible workout.

Oh, my god.

I can't even slap his hand.

It's no joke.

Jeff, great job, my man.

55-year-old triathlete.

Thank you so much.

And thank you.