Lower Body Workout (thank you Lisa and Rachel!)

This lower body workout was created by two of my students, Lisa and Rachel. 
I modified it a little bit to work for all of us at home with minimal equipment.  
It's awesome and I hope you have fun with it! 
Enjoy. :-)
Equipment:
body weight, some type of elevated surface (ideas: step, park bench, stable chair, picnic bench, low wall ), free weights (or an alternative weight like a back pack filled with books, heavy objects from panty

Warm up:
5 minutes dynamic stretches

Workout:
Round 1: 8-12 reps , 2-3 sets 

1. Single Leg Step Up: (step up onto elevated surface with right foot...bring left foot up to meet the right or pull the knee up to hip height and balance for a moment before stepping back down with left foot. Keep right foot on step and step left foot up again and repeat for all reps. Then bring right foot down and repeat on the left leg.  
   
2. Weighted squats  (squat with a weight in each hand)
   
3. Weighted lunges (Stepping forward into a lunge and then stepping back to start...weights in each hand). 
   

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Round 2: 12-16 reps, 2-3 sets

1.  Step ups/Jump ups (Step up and down on the elevated surface.. Right leg leads for all reps and then repeat with left leg leading for all reps.  If you prefer, and your surface is stable, hop up on the bench/step, landing softly, then step back down and repeat.)
   
2. Weighted bridge lifts  (Lying down, knees bent, feet flat, lift hips into bridge. Lift and lower here with the option of putting a weight gently across low abdomen/top of thighs for extra resistance). 
   
3. Glute/hamstring lifts: (Come to all fours...hands and knees....and then lower down to forearms. Straighten right leg behind you. Toes touching floor.  Lift right leg up to hip height and the lower back down...toes touching gently to ground or hovering over ground.  Complete reps on right leg and then on left leg.) 
   

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Round 3: 12-16 reps, 2-3 sets 

1. Side-lying leg lifts (both sides)
   
2. Bent knee, hip abduction: : On hands and knees, lift bent right leg up and to the side (hip abduction) to height of hip or lower and then bring knee back down to start. Repeat on right and then on left. 
   

Warm down: 
Stretches for lower body: quads, hams, abductors, adductors