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September 15, 2017

At Home Lower Body Workout [NO EQUIPMENT] #FreeWorkoutFriday


#FreeWorkoutFriday NO.1

Alright lady. I am here for you with a workout that will get your legs and booty on FIRE.

This workout can be done in your home, on the road or anywhere your heart desires.

It includes six lower body exercises as seen in the video + listed below with notes.

Perform the following:

3-5 rounds of 15 of each exercise

Step Ups (15ea) >> try not to push off of your back leg, keep the weight in your working leg. Keep your knee in line with your toes (not over, in line with).

Sumo Squats >> toes out, shins mostly vertical, sit back and down, squeeze your glutes at the top.

Triple Squats (out, out, in, in is ONE) >> stay as low as you can. These will burn, let them. If you need to rest, do so – never break form. Feet together, normal squat, wide squat.

Teeter-Totters (15ea) >> hello balance. Keep a straight line from your shoulders to your back heel, slightly bent knee on the working leg. Avoid your hips rolling side to side. Try to keep your belly button facing the floor.

Angled Kick-Backs (15ea) >> slightly bent planted knee, turn your foot out, keep your leg straight and lift using your glutes.

Elevated Kick-Backs (15ea) >> keep shoulders over wrists, tight core, neutral core, hips over knees. Knees are elevated 1-2 inches from the floor. Kick straight back using glute until leg is extended. Do not hyperextend in the low back.


COMMENT BELOW AND LET ME KNOW HOW YOU DID! I’d love to hear from you!

P.S. Love this #FreeWorkoutFriday and don’t want to miss any more? Sign up below to get updates + a blurb EVERY FRIDAY sent to your mailbox!


  1. Jen says:

    Thanks Annie! Great clear at home work out! ๐Ÿ’ช๐Ÿป

  2. Shelby says:

    YAAAASSSSSS!!!! I love love love your workouts and explanations are on point๐Ÿ™Œ๐Ÿผ THANK YOU! Keep slaying๐Ÿ’•

  3. Allison says:

    Annie!! You are amazing. Love your workouts and website!!

  4. Gwen says:

    Love these! And I skipped the gym this morning in favor of extra sleep, so I am glad for some great at-home ideas!!!

  5. Brandi says:

    I’m going to do this tomorrow. All the booty!!!

    • Annie Miller says:

      Absolutely! I come up with these for you guys, as I normally workout at the gym and lift the big weights, but I am always so surprised how much these kill me. hahaha DO IT and let me know how it goes! ๐Ÿ™‚

      • Brandi says:

        Kicked my butt – literally and in a good way!! You’ll be proud I DID do upper body/dumbbells at the gym on Thursday!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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