Lower body routine

Happy Friday! In honor of it being Friday, I decided to share with you all my first fitness routine. This was the lower body routine I put myself through this week, and now, here it is for you to do the same! I know that we are all at different fitness levels, have different goals, and/or different equipment. Therefore, my goal is to post a variety of workouts so that every persons needs can be met. So, if this workout isn't one you prefer, hang tight! I've got something coming for you! :)

Please, always, always, always take the time to do a 3-5 minute warm up to prepare you for the exercises to come (I'll do a separate post on the importance of this later). For this workout in particular, I suggest doing low impact moves that are going to get those legs ready for whats to come! So body weight squats, reverse lunges, lateral lunges. I also like to do something that's going to really help get the blood flowing. A fast paced walk on the treadmill, or timed jump roping are great! Please make sure to take your time through each and every rep, focusing on proper form, and be careful when increasing weight to make it more challenging. Listen to your body's cues. It's important to treat your body with respect when working with weights, because injuries can happen if you aren't careful. That being said, also make sure to cool down with a walk, some leg stretches, and/or foam rolling. Hope you enjoy!

This workout is roughly 1 hour long. Longer or shorter depending on how hard you push yourself! You have the option to work for up to an hour, or work until you've made it through the entire workout.

  • DB = dumbbell
  • SB= Stability ball

Warm up:

  • 30 sec body weight squats
  • 30 sec reverse lunges x 2
  • 30 sec burpees
  • 1 min jump ropes

Set #1: ----------------Repeat 2 times

  • Barbell squat 10
  • Close front squat w/ DB 10
  • Bosu ball squat (add weight for more challenge) 20
  • Deep ball wall squat 20

Set # 2 --------------- Repeat 2 times

  • Barbell dead lift 10
  • Walking lunges w/ DB 10 each leg
  • Bulgarian split squat w/ Bosu 10 each leg
  • Hamstring curls w/ SB 2 legs at a time 10 reps OR 1 leg at a time 10 per leg for more of a challenge.

Set # 3 -------------- Repeat 2 times

  • Glute bridge hamstring walk out (weight optional) 20
  • Hip thrust w/ weight (flat weight, barbell, DB) 10
  • Glute kickback w/ resistance band 20 each leg
  • Bench hop overs 20

Set # 4 --------------- Repeat 2 times

  • Deadbugs 20
  • SB knee tucks 20
  • Oblique crunches 20
  • KB/DB swings 20

Cool down:

  • 3 minute, no incline walk on treadmill
  • Quad stretch
  • Hamstring stretch

Exercises are written in same order as shown in the video below, excluding warm up/cool down. Also including the different versions of the exercise to make more challenging.

**Note, I am a certified personal trainer, however that doesn't mean I do everything perfect, and to be honest I'm still learning! Therefore, this video is simply just a guide, and if you need more assistance on how to perform these moves Google/YouTube are GREAT!**

My goal is to only improve from here, that goes for the exercises, as well as the quality of my videos!

Use the hashtag #FareToned on Instagram and take a sweaty selfie if you try this workout!

 

Kelsey DuBois1 Comment