I’m sharing a lower body gym workout today. There’s only five exercises, but you’ll be doing 5 sets of each one. Before I get into the workout though, I want to share my cardio workout from yesterday.
I got to the gym later than I usually do thanks to waking up at 2:30 am and having a hard time getting back to sleep. The last time I checked the clock it was 4 am.
When I finally got to the gym I headed over to the row of ellipticals to get in a steady state cardio. I listened to a podcast which kept my mind occupied and before I knew it 30 minutes was done. I spent 10 minutes on the track doing my cool down.
And now onto the lower body workout!
If you’re wanting a different workout – cardio, upper body, or HIIT workout, check out my workout page. They’re all organized by category there so it’s easy to find exactly what you want.
Start with the dumbbell squats and do 12 reps for 5 sets, resting for 1 minute between sets. Then move onto the next exercise. For the exercises that are unilateral like the step ups and lunges, 1 rep is doing both the left and right sides.
Dumbbell squat
With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once youβve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Leg press
Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again.
Dumbbell deadlift
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Step ups
Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Alternating lunges
Stand with feet hip width apart. Step forward with one foot so that the forward legβs thigh is parallel to the ground, and the back legβs shin is parallel to the ground. The back knee shouldnβt touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.
What was your workout today?
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.