Here is one of my go to lower body workouts I do weekly. Often I will add 20-40 pounds for the standing moves and resistance bands for the moves on the floor to build a little more strength. I also like to pair it with 30 minutes of cardio (typically the elliptical; the stationary bike; or a walk outside); and watch a movie or a show while I'm doing it. You know your body best and what goals you are trying to achieve, so I encourage you to go at your own pace. You can keep it as body weight exercises as seen in the video; add heavier or lighter weights/resistance bands; modify some moves; add some jumping jacks or high knees in between moves to get your heart rate up;or do more of less repetitions. This is your workout, so I encourage you find what works best for you!
Lower Body Workout (Repeat circuit 3xs):
Move 1: Squats
15 squats
15 squat pulses
Move 2: Plié squats (point toes outward; sit straight down, making sure that your knees are aligned with your ankles - don't let knees collapse forward)
15 Plié squats
15 Plié pulses on the right toe
15 Plié pulses on the left toe
15 Plié pulses on both toes
15 Plié knee press (stay on tippy toes and slightly press knees back)
Move 3: Calf Raises
15 calf raises
Move 4: Lunges
8 lunges on the right
8 lunges on the left
Move 5: Floor work on the left:
15 fire hydrants
15 hamstring presses
15 arabesque up & downs
15 arabesque circles
Move 6: Floor work on the right:
15 fire hydrants
15 hamstring presses
15 arabesque up & downs
15 arabesque circles