Today I’m sharing a beginner friendly workout that focuses on the lower body.
Welcome to the first workout I’m sharing in December. It’s hard to believe that there’s already less than a month left in 2019 – it’s gone by so quick. Even with how busy the holidays tend to get, I try to make sure that my workouts don’t suffer. Making sure that I get in at least 2 or 3 workouts per week makes it easier to deal with all of the stress that can come with the holidays.
If you’re not feeling the lower body workout today, you can always find all of the workouts I’ve created on my workouts page. I have them all organized there so you can find exactly what you’re looking for.
For this workout you’ll start at the top of the list of exercises and work your way down, doing 12 reps and 4 sets of each exercise before moving onto the next one. You’ll need to rest for 3 minutes between sets. While it might be tempting to just shorten the rest periods or skip them all together, it’s really important to take advantage of the whole rest every single time between sets. Your muscles need time to recover.
In terms of what weight you should be using for the dumbbell deadlifts, pick one that challenges you and makes you work, but still allows you to complete each rep with good form – even the last rep of the last set. If you find yourself getting too tired and your form suffering, take a break, and when you come back, use a lighter weight. It’s not worth it to be stubborn and get injured instead of using something lighter.
You’ll need a gym for this workout because it includes leg presses. I don’t know anyone who has a leg press machine in their home gym. But other than the leg press machine and the dumbbells, you don’t need a lot of equipment for this workout.
Below I’m sharing descriptions of all the exercises just in case you’re unfamiliar with any of them.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t 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. Continue alternating legs.
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.
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.
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
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.
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.