Fitness

LOWER BODY WORKOUT

This lower body workout can be done at home or at the gym, and includes active “rest” intervals. I would not recommend this routine for beginners, as it is quite intense and several of the exercises require proper balance and stability. AS ALWAYS: Modify or omit exercises to best suit you. Always use a weight that you feel comfortable lifting. If you’re unable to do a certain exercise with correct form, omit it until you are able to complete the exercise with proper form, as improper form can lead to injury. Okay, here’s the run down!

Rest Intervals: In this particular workout, I chose to do active intervals, meaning that instead of stopping in between sets to take a break, I walked on the treadmill for 2 minutes in between each set. You do NOT have to use active intervals, and can instead take passive rest intervals, aka simply stop and take a break. To keep your heart rate elevated, try to keep your rest intervals between 0 and 90 seconds in length following each set. If you are doing very heavy lifting (I was not), you should take longer rest intervals. 

Equipment: Treadmill (optional, not required), Dumbbells (various weights), Bench (can be omitted), Stability Ball, Barbell with plates (can use a dumbbell or Kettlebell if you do not have access to a barbell, or if you do not feel comfortable using one.)

Active Rest Intervals: If you do not have access to a treadmill or other cardio machine, you can either take rest intervals (this will not negatively impact your workout), or you can do step-ups on a bench (or perform an exercise of your choice) during the active rest intervals. 

Warm-up/Cool-Down: A 5 – 10 minute warm-up should be included before every workout. This can include foam-rolling and/or stretching, and light cardio. A 5 – 10 minute cool-down should also be included after every workout. 

LOWER BODY WORKOUT

WARM-UP: 5 – 10 minute walk on treadmill. 15 Bosu squats (or “air” squats on floor), 12 non-weighted walking lunges. 

24 Weighted Walking Lunges (12 per leg) 

2 minute Walk (10 incline, 3.5 speed) (*Use a speed and incline that you feel comfortable with.)

24 Barbell Sit Squats (on to bench) (If you do not have a bench, standard squats can be performed instead.)

2 minute Walk (10 incline, 3.5 speed)

24 Reverse Lunge and Knee Lift (holding single dumbbell or medicine ball) (12 per leg)

2 minute Walk (10 incline, 3.5 speed)

24 Elevated Calf Raises (holding dumbbell) (*I do mine at the edge of the bottom stair, as I workout in my basement. You can stand on a weighted plate instead. Whether you use a stair or plate, ensure that you have a wall, railing, or something to hold on to in order to maintain stability.)

2 minute Walk (10 incline, 3.5 speed)

24 Step-Ups (onto bench) (dumbbell in each hand) (12 per side) (*If you do not have a bench, either omit this exercise or perform another of your choice.)

2 minute Walk (10 incline, 3.5 speed)

24 Sumo Squats (holding heavy dumbbell or Kettlebell)

2 minute Walk (10 incline, 3.5 speed)

24 Stability Ball Hamstring Roll-ins (alternatively referred to as Roll-outs) (*If you do not have a stability ball, simply omit this exercise.)

2 minute Walk (10 incline, 3.5 speed)

24 Weighted Hip Bridges (can do weighted hip thrusts if preferred)

COOL-DOWN: 5 – 10 minute walk on treadmill. Foam roll lower body (calves, quads, hamstrings, glutes, adductors), and stretch. 

 

 

 

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