Lower Body 01
Home workout.
Level: beginner / intermediate / advanced
Time: 30 min.
Equipment: a mat, a pair of dumbbells, a loop band and a bench. You can substitute the equipment with the following: a pair of panties as the resistance band, a couple of water bottles or cans as weights, and a table or chair as a bench. Please make sure they are safe to use as they are not the optimal gym equipment. You don’t want to get hurt.
The workout
This workout is part of a suggested routine. To benefit the most from it I advise you follow it. Click here for routine 02 .
This workout focuses on the lower body and is built of supersets. Every two exercises are partnered together. This creates more metabolic demand and allows more time under tension for one body part.
Complete the exercises in each superset. For the suggested given time for as many reps as possible (AMRAP), but don’t neglect your form. It is better to do less in perfect form than more out of form. Rest for the remaining time of the minute. Each superset is to be completed 3 times.
time
Beginners : 20 sec work / 40 sec rest
Intermediate : 30 sec work / 30 sec rest
Advanced : 40 sec work / 20 sec rest
Add 2 sec work each week.
On week 4 go back to your starting time.
the exercises
A1 - Squat 1 1/4 AMRAP
A2 - RDL with weights or band AMRAP.
B1 - Bulgarian split squat AMRAP each leg.
B2 - Feet elevated glute bridge AMRAP .
C1 - Leg elevated side lunge AMRAP each side.
C2 - Alternated banded crab walk AMRAP.
D1 - Alternating side leg raise AMRAP.
D2 - Alternating dead bug AMRAP.
