Happy hump day! This week is flying by for me – before I know it it’ll be Friday. I hope that your week is going well so far.
I want to share my workout from this morning quickly before I get into explaining the lower body workout I put together for the blog.
I spent 40 minutes on the elliptical doing steady state cardio. I spent 10 minutes walking on the track for my cool down.
Apparently I was in the zone listening to podcasts while I was on the elliptical because I didn’t even notice that a man I didn’t know was standing just to the left of me staring at me. By the time I realized he was there I took off my earbuds and he asked me if I had found a phone on the elliptical I was on. It was a completely innocent interaction on, but it was a bit weird and creepy at first.
And now for today’s lower body workout!
You’ll notice in the graphic that I didn’t prescribe any weights for the exercises. That’s because which dumbbells you pick will be specific to you. You’ll want to go with a weight that challenges you, but you can still do every single rep – right down to the last set rep of the last set – with really good form. If that doesn’t happen then you’ll know that it’s time to dial back the weight and go with something lighter.
You’ll do 10 reps and 4 sets of each exercise. Rest for one minute between sets. I know it can be annoying to have to rest between sets, but it’s essential to give your muscles some rest to make sure that your form stays top notch.
If you’re doing this workout at home, you’ll need a set or two of dumbbells. You don’t need to go crazy buying lots of different sizes if you’re just starting to build your home gym – 2 or 3 different weight will be more than enough. I like these dumbbells (affiliate link) from Amazon.
Looking for a workout that isn’t a lower body one? Checkout my workouts page where I have all the workouts categorized so it’s really easy to find exactly what you’re looking for.
Below I’ve listed descriptions of the exercises listed in this workout. If you’re still not sure about any of them talk to a trainer at your gym and I’m sure they’ll be happy to give you some form cues on a particular exercise.
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.
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.
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.
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.
Curtsy lunge
Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.
Fire hydrants
On your hands and knees with hands directly below your shoulders and your knees directly below your hips, move your knee away from the floor and your body so that your thigh is close to parallel to the floor and at a 90 degree angle to your torso. Lower your knee back down to the ground in the starting position. Repeat.
Clam shells
Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Have you ever had any creepy interactions at the gym? What’s your favorite lower body exercise?
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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