During this lower body workout routine you will lift as heavy as you can for the prescribed number of reps. Heavy like if you had to do one more it would nearly impossible. Do a warm up set with the deadliest first at 60% of the weight you are going to lift during the rest of the sets.
Time Needed: 45 minutes to One Hour
Warmup: 5 minutes with Jumping rope, Stationary bike, or a light jog.
Exercise 1: Barbell Deadlift
Works your glutes, hamstrings, and lower back
1- Stand with your feet as wide as your hips in front a barbell. Make sure your body is in dead center of the bar. Next bend your knees and squat down. Grab the bar with an overhand grip slightly out from shoulder-width.
2- Keeping the bar close to your body throughout the lift. To start the lift keep your back and arms straight then extend your knees and hips, lifting the bar to a standing position. At the top of the lift pull your shoulder blades back. Slowly bring the bar back down the same way to brought it up.
Sets: 4 (1 warm up plus 3 heavy sets)
Rest: 1 minute Between sets
Exercise 2: Sumo Squats
Works your quads and glutes.
1- Grab either a kettlebell or heavy dumbbell by one end. Standing up, position yourself to keep your weight in your heels. Do this by pushing your hips back and slightly bending your knees.
2- Keeping your arms and back straight, lower your body by bending your knees until the weight nears the floor. Squeeze your glutes (your butt) and push yourself back to your standing position.
TIP: Try standing on aerobic steps and tracking your toes out at 10 and 2 o’clock. This will allow to get more depth and force you to keep your weight in your heels.
You can also add a high pull in this workout to get your traps and the back of your shoulders.
Sets: 4 (No warmup set)
Rest: 1 minute in-between sets 2 minutes after the exercise
Exercise 3: Swiss Ball Curls
Works Hamstrings and Glutes.
1- Lie on your back with your heels and the lower part of your calves on a Swiss ball. Keep your head down and your arms down and flat at your sides. Next, raise your hips until your body is completely inclined.
2- Bend your knees and pull the ball towards your butt. Pause and hold for a two count.
TIP: You can alter this exercise by doing one leg at a time and keeping lifting the other leg in the air. It’s a Killer!
Rest: 1 minute in-between sets, 2 minutes after the exercise
Exercise 4: Step Ups
1- Hold a pair of dumbbells at your sides and stand in front of a bench or step that is at least 1 foot high. Place one foot on top of the step.
2- Keep your torso straight. Next, press into the foot that is on top of the step extending as you lift yourself completely up. Alternate feet until you have 20 total (10 on each leg).
Reps: 10 each leg
Rest: 90 seconds between each set and 90 seconds after the exercise
Exercise 5: Walking Lunges
Works Quads, Glutes, Hamstrings
1- Hold a pair of dumbbells at your sides. Lunge forward with one leg landing on your heel then the rest of your foot. Bending slight forward from the waist lower your body by bending your knees until the are both forming right angles. Your back knee should almost make contact without the floor.
2- Bring your back foot forward as you stand back up. Switch feet and repeat the same motion for a total of 20 (10 on each leg)
is part of a Fat Loss Workout Program
Scott the person who is the person in these photos is in process of an awesome life transformation photos are below. Keep up the good work bro! The first is before we started the second is after 9 weeks! There will be a second 2-8 Lower Body Workout coming soon!
I cannot express the importance of a good lower body workout. A good lower workout will strength your largest muscles and supports the exercises we do the rest of the week. Don’t think that a good cardio exercise will take the place of a lower body workout.
<----Click Here to find other lower body workouts