Skip to main content

Lower Body Workout


Lower Body Workout

Lower Body Workout

Warm Up

  • Smith Machine Squats: Start by standing straight with your toes slightly pointed out. Hold the bar with both hands, palms facing forward. Slowly lower the bar as you push your body back into a squat position. Your thighs should be parallel with the ground. Pause and hold. Then slowly raise the bar by pushing the heel of your foot against the ground back to where you started.  Repeat 3 sets of 15.

 

  • Weighted Walking Lunges: Stand up straight with a dumbbell in each hand by your side and your feet together. Then step forward with your right leg, bending your knee into a 90 degree angle. Also make sure that your knee does not pass your toes. Pause and hold. Then repeat the same steps for your left leg. Repeat 3 sets of 15.

Glutes

  • Leg Curl: Start by laying down and positioning your body on the machine. Next, curl your legs back as far as you can with out raise your thighs from the pad. Pause and hold. Then slowly lowers your legs back down to where you started. Repeat 3 sets of 15.

 

  • Leg Extension: Start by placing your legs under the pad and placing your hands on the side bars. Then using your quads extend your legs out in front of you. Pause and hold. Then slowly lower your legs back down to where you started. Repeat 3 sets of 15.

 

  • Kickbacks: Wrap a cuff attachment around your ankle. Then hook the attachment to a low cable pulley. Facing the pulley, grab the steel frame for support. Keeping your core tight and engaged, lift the leg with the ankle cuff up and slowly push back. Be sure to fully extend your leg and squeeze your glutes at the top. Pause and hold. Then slowly lower your leg back to where you started. Repeat 3 sets of 15.

 

  • Side Kickbacks: This is similar to a  kickback. The only difference is that instead of kicking back you are going to push your leg out to the side. Wrap a cuff attachment around your ankle. Then hook the attachment to a low cable pulley. Standing next to the pulley, grab the steel frame for support. Keeping your core tight and engaged, lift the leg with the ankle cuff up and slowly push to the side. Pause and hold. Then slowly lower your leg back to where you started. Repeat 3 sets of 15.

 

  • Leg Press: Sit down and hold your feet about shoulder width apart on the platform in front of you. Then push the platform forward by pushing with the heel of your foot and extending your legs. Be sure to keep your knees slights bent (do not lock them). Pause and hold. Then slowly lower the platform back down to where you started. Repeat 3 sets of 15.

 

Abs

  • Roman Chair Knee Raise: Standing on a roman chair, also known as parallel bars. Rest your forearms on the pads in front of you and hold on to the handles. Then slowly raise your knees to your chest. Pause and hold. Then slowly lower them back down. Repeat 3 sets of 15.

 

  • Weighted Side Oblique Crunches: Using the back extension machine. Stand sideways on the machine with your hips resting on the padding. Stack your feet one on top of the other. Then hold a weight in one hand and place the other hand on your hip. Then bend sideways at the waist as you lower the weight towards the ground. Slowly bend until your are parallel with the ground. Pause and hold. Then slowly lift your body back up to where you started. Repeat 3 sets of 15.

 

  • Sit Ups: Start by lying down on a crunch machine or on the floor. Then place your hands behind your head and clasp your fingers together. Then raise your upper body so that you form a v-shape with your thighs. Pause and hold. Then slowly lower your body back down. Repeat 3 sets of 15.

 

  • Weighted Russian Twist: This is similar to a sit up. The only difference is that you are going to twist side to side holding a weight. Lying down on a crunch machine or on the floor, hold a weight in your hands. Slowly raise your upper body so that you form a v-shape with your thighs. Then slowly twist from one to side to the other holding the weight in your hands. Be sure to pause and hold on each side. Then once you have completed a set, lower your body back down to rest. Repeat 3 sets of 15.
    .



Labels:

Comments

Post a Comment

Popular posts from this blog

The Complete High Protein Food List {printable with calories}

Eating sufficient protein can help with weight loss while preserving muscle.  Print this high protein food list for your fridge or notebook today and get new ideas for dietary protein. But, I thought a more comprehensive list would be fun to make, organized by how many grams of protein you get when weights are equal (100 grams).  What is protein? Proteins are large molecules found in living cells. Proteins are like building blocks to build tissues in the human body, such as muscle tissue, bones, blood, and even hormones. Proteins function as enzymes, antibodies, and they assist in maintaining fluid balance. Why protein should be included in your diet While our bodies are capable of making certain amino acids, the building blocks of proteins, there are are others, called essential amino acids, that can only be obtained through food. Because our bodies are constantly turning over tissue, new proteins are needed to replace degraded existing proteins. Cell growth, repair, and main...
Post a Comment
Read more

20 High Protein Casserole Recipes

  I love casseroles, as I’m sure many of you do too. There’s something that is oh, so comforting about them. What’s more, they can feed a crowd. Casseroles also good for meal prepping- bake once, and you have leftovers you can pack for lunch or even dinner. Also, most casseroles use only one dish. So, you don’t have a ton of cleanup at the end. But most casseroles contain a ton of refined carbs and very little protein. This is a problem because when you don’t have enough protein, you don’t feel full…and that dessert seems so tempting. I have the perfect solution: High Protein Casseroles. Since they’re high in protein, they’re filling. So, you don’t end up having extra servings or two. Today, I’m sharing 20 High Protein Casserole Recipes. They’re not only high in protein but sure to delight your taste buds. So, what are you waiting for? Let’s make some casseroles! 1. Keto Ground Beef Casserole Credit: laraclevenger.com Looking for a casserole that will keep you in ketosis? This...
Post a Comment
Read more

20 High Protein Meal Prep Ideas

  Are you trying to lose weight? Protein is the key. When you lose weight, you also lose muscle mass. And that’s when you get saggy, loose skin- yuck! By adding more protein to your diet, you increase your muscle mass. And in turn, you look better in your clothes. Adding more protein can also help you lose weight in the first place too. That’s because of all the macronutrients (protein, carbs, fat), protein helps you feel full the most. And when you feel full, you’re less likely to binge on unhealthy foods. Like that bag of chips that is calling your name. But we all live busy lives, and eating high protein meals can fall by the wayside. So, it’s a good idea to meal prep, so you have no excuse not to eat high protein meals. Today, I’m sharing 20 high protein meal prep ideas. They’re not only high in protein but delicious as well. 1. Shrimp Buddha Bowl Credit: peanutbutterandfitness.com If you’ve been dying to try a Buddha Bowl that is not only irresistible but packed with prot...
Post a Comment
Read more