Lower Body and Core Strength
This lower body and core strength workout includes avariety of exercises targeting the glutes, hips,thighs, abs and back. The exercises are divided into tri-sets, although there are actually 4 exercises in each set, including three lower body moves and one core move. Techniques change from exercise to exercise and include slow,heavy training, fast-pacedendurance exercises and core moves that challenge balance, stamina andstability. Intermediate and advanced exercisers will get themost out of this workout.
See your doctor before trying this workout if you have any injuries,illnesses or other conditions.
Various weighted dumbbells, a barbell, an exercise ball, a step orstaircase and a resistance band.
- Begin with a 5- to 10-minute warm-up of light cardio(walking in place, etc.)
- Perform each tri-set once for a shorter workout or 2-3times for a more advanced workout
- Rest 30-60 seconds between tri-sets
- Modify the workout to fit your fitness level and goals
| Warm Up - Pulsing Squats withOverhead Press |
Holding medium-heavy weights just overthe shoulders, squat as low as you can and do 3 slow pulses, onlycoming halfway up. On the 4th pulse, stand up and push the weightsoverhead. Repeat the series for 12 reps.
| BarbellSquats - Heavy Weight |
Stand with feet shoulder-width apart, resting a heavy barbell on theshoulders. Lower into a squat, keeping the knees behind the toes andabs engaged. Press back up and repeat for 12 reps.
| HoverSquats |
Hold heavy weights at the sides or at shoulder level, feetshoulder-width apart. Lower into a squat, hold the positionat the bottom for 4 counts, then press back to start. Repeatfor 8 reps.
Begin in a plank position on the forearms. Press the hips up toward theceiling while staying on the forearms (like an upside 'v') and gentlypress the heels to the floor. Hold briefly, come back to your plank andpush up onto the hands. Hold for a few counts and then press intoa downward dog, stretching the heels to the floor and the chest gentlythrough the arms. Come back into your plank, lower down to the elbowsand repeat the entire series 3-4 times.
|Repeat Tri-Set 1|
| Front& Reverse Lunge |
Holding medium-heavy weights, step the left leg forward into a lunge.Push back to start, lifting the left knee to hip level and immediately stepping back into a reverse lunge with the same leg. Repeat for 10 reps and switch sides.
| BarbellLunges |
Place a heavy barbell on the shoulders and take the right foot forward,left foot back in a split stance. Keeping abs engaged, bendthe knees and lower into a lunge, keeping the front knee behind thetoe. Lower as far as you can without touching the back kneeto the floor. Push back to start and repeat for 12 reps beforeswitching sides.
| SplitSquat |
Stand about 3 feet in front of a step or platform and place theleft foot on the step. Keeping the weight in thefront leg, bend the knees and lower into a lunge until the front kneeis at about a 90-degree angle. Push through the front heel to stand upand repeat for 12 reps before switching sides.
| Plankswith Knee Bends |
Begin in a plank position, on the hands and toes. Lift the left footoff the floor and bend the knee, pulling it in towards the chest. Cross the left foot over the right leg, hold briefly, then take leftknee back to the chest.Bring the left foot back into your full plank and repeat on the otherside.Repeat for 8 reps (1 rep includes a knee bend with both the right andleft legs).
|Repeat Tri-Set 2|
| StepUps |
Using a band or holding heavy weights, place right foot on a step orthe second step of a flight of stairs. Lower into a squat andthen press into the heel of the right foot and step up, lightlytouching the left foot on the step. Bring the left foot downand repeat for 12 reps before switching sides.
| SideStep Ups |
Stand sideways on a step or platform and hold a heavy dumbbell in bothhands. Step down with the right leg, lowering into a squat and keepingthe back straight, the torso upright and the abs in. Push back up andrepeat for 12 reps before switching sides.
| SlidingSide Lunge |
Put a paper plate under the left foot and hold a heavy weight in theleft hand. Keep the weight in the right leg and bend the knee as youslide the left foot out to the side, keeping the left leg straight. Asyou squat toward the floor, keeping the knee behind the toes, take theweight down and touch the floor. Push back up, sliding the left foot inas you stand. Repeat for 12 reps and then switch sides.
Lie on the mat and place the ball between the feet. Lower thearms and legs as low as you can without arching the back, then bringthem back to the middle, taking the ball in the hands. Lowerthe arms and legs down towards the floor again and continue, exchangingthe ball between the hands and feet for 12 reps.
|Repeat Tri-Set 3|
| Bent Knee Deadlift |
Hold heavy weights in front of the thighs and squat down until the thighs are parallel to the floor, back straight and hips back. Place the weights on the floor and stand up. Squat back down into the same position, pick up the weights and stand up, repeating for 12 reps.
Stand with feet hip-width apart, knees slightly bent and hold a heavybarbell or dumbbells. With back flat, shoulders back and abs in, tipfrom the hipsand lower upper body as far as your flexibility allows. Raise up,squeezing yourglutes and repeat for 12 reps.
|One-Legged Deadlift |
Tip from the hips and lower the weight towards the floor (backstraight) while lifting the right leg straight out behind you to hiplevel. Contract the glutes of the right leg to pull back up and repeatfor 12 reps before switching sides. Try to keep the foot flexed toencourage keeping the hips squared towards the floor.
| Press Ups |
On your knees, place forearms on the ball. Straighten the knees and bring thebodyinto a plank position. Hold for 1-2 seconds, lower the knees and repeatfor 12 reps.