Lower Body 03
Home workout.
Level: intermediate / advanced
Time: 30-35min.
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 03 .
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 sets and reps. Don’t neglect your form . It is better to do less in perfect form than more out of form. Rest 10 sec between the 2 exercises of the set and 60 sec between sets.
the exercises
A1 - Step up reverse lunge 4 sets 10 reps each side.
A2 - Standing banded hip thrust 4 sets 12 reps.
B1 -Wide stance banded good mornings 4 sets 20 reps.
B2 - Wall sit 3 sets 30-40 sec.
C1 - Glute march 3 sets 20 reps each side.
C2 - Bent leg raise 3 sets 15-20 reps.
D1 - Weighted hip thrust with 3 sec hold 3 sets 10-12 reps.
D2 - weighted calves raises 2 sets 20 reps.
