my go-to lower body workout.

this is, by far, my favorite routine when i need a lower body workout.  i know it is good to switch it up but when i want to feel the burn and get a killer session in.. this is what i do!

it hits the quads, hamstrings, glutes, abs and calves. package deal!

  • 5 min warmup on bike
  • bulgarian split squats
    • 12 each leg @ 25#
    • 15 reverse crunches
    • 10 each leg @ 30#
    • 20 bench tuck crunches
    • 8 each leg @ 35#
    • 50 ball crunches
    • 6 each leg @ 40#
    • 20 oblique crunches on ball w/ 12.5# weight on chest
    • 12 each leg @ 25#
  • ball-against-wall squats
    • 12 reps w/ 25#
    • 12 second hold
  • laying hip raises w/ feet on bench & 10# plate on hips
    • 2 sets of 25
  • plank
    • 2 sets of 30 second hold
  • single leg dead lifts
    • 12 each leg @ 16#
    • 15 reverse crunches
    • 10 each leg @20#
    • 20 bench tuck crunches
    • 8 each leg @ 25#
    • 50 ball crunches
    • 6 each leg @ 30#
    • 20 oblique crunches on ball w/ 12.5# weight on chest
    • 12 each leg @ 16#
  • stability ball hamstring curls
    • 20 reps
  • standing calf raises
    • 12 @ 20#
    • 20 walking lunges: holding 10# plate with twist (when in lunge) and leg raise (with opposite leg when coming out of lunge)
    • 10 @ 40#
    • 20 walking lunges
    • 8 @ 60#
    • 20 walking lunges
    • 6 @ 80#
    • 20 walking lunges
    • 12 @ 20#
  • single leg calf raises
    • 12 each leg @ body weight
  • 10 minutes of ab work: bicycle crunches, leg throw downs, ball-to–hand passes, legs up against wall lower ab crunches
  • hyperextension bench
    • holding 10# plate:
      • 10 reps straight up
      • 10 reps up and twist left
      • 10 reps up and twist right
      • 15 side reps left
      • 15 side reps right

 

if you are short on time, you can switch the squats and deadlifts from single leg to both legs, but make sure you up the weight as it is easier to do these exercises using both legs.

if you have questions about any of these moves, let me know!

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{ 8 comments… read them below or add one }

Andrea June 22, 2011 at 5:13 pm

Hey! I just looked over your go-to LBW. I am doing BFL and am not feeling it with the LBWs. I had a stress fracture in my ankle and cannot do squats or lunges yet, but I can do other things. How long does this workout tend to take you? Also, any good suggestions for an ab routine would be greatly appreciated… that’s another area where I feel like I’m not feeling it as much as I should.

Thanks so much!
Andrea

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Janetha June 23, 2011 at 2:50 pm

Hey Andrea. This takes me about 45 minutes total. For abs, I like to use this list and pick one move from each upper, lower and obliques.. then do 4 or 5 sets of each move. http://www.shapefit.com/training-abs.html

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Tracey August 30, 2012 at 1:23 pm

bulgarian split squats
12 each leg @ 25# (is the 25lbs meant in each hand or 25lbs weight in total??)
Thank you!

Reply

Janetha August 30, 2012 at 3:30 pm

12.5# in each hand :)

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Nicole September 25, 2012 at 7:53 am

Hi! I sm very excited to try this! I am at a gum that dosent have a hyperextension bench. Is there another way to do that exercise?
Thanks in advance!!!

Reply

Janetha September 25, 2012 at 10:40 am

You can always use a stability ball!

Reply

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