Lower Body and Shoulders
This intermediate/advanced workout includes exercises targeting the hips, glutes and thighs as well as the shoulders. There are 3 series, each including 3 powerful lower body exercises followed by shoulder exercises which allow you to rest the lower body before moving onto the next set. This workout focuses on strength, so you'll need to use enough weight that you can complete 10 reps (the last rep should be difficult). You can perform 3 sets of each series, as suggested, for a long and challenging workout, or you can do 1-2 sets for a shorter workout. This workout will take about 60 minutes, depending on your sets and rest periods. If you're doing a split routine, try this Chest and Back Workout and this Biceps and Triceps Workout on subsequent days for a complete routine.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses
or other conditions and modify any exercise that causes pain or discomfort.
Equipment Needed
A barbell, various weighted dumbbells, an exercise ball, paper plates and a step or
platform.
How To
- Warm up with a few minutes of light cardio
- Complete the four exercises listed in each series, one after the other, resting when you need to
- Repeat each series once for a lighter workout, or 2-3 times for a more intense workout
- To modify, use lighter weights, do fewer reps or do only two of the
exercises in each series
1.
Step Ups
 Hold heavy weights, place right foot on a step or the second step of a flight of stairs. Lower into a squat and then press into the heel of the right foot and step up, lightly touching the left foot on the step. Bring the left foot down and repeat for 10 reps before switching sides. |
2. Sliding Lunges Place a paper plate under the left foot and hold heavy weights in each hand. Lower into lunge, bending the front knee and sliding the left leg back. The back leg should be straight or slightly bent. Slowly slide the left foot back to start, pushing into the plate and repeat for 10 reps before switching sides. |
|
2.
Ball Squats |
4.
Pyramid Overhead
Press
Collect 3 sets of weights, heavy, medium and light-medium and start with the light-medium set. Seated or standing, hold the weights with elbows bent and weights next to the shoulders. Press the weights overhead, lower and repeat for 14 reps. Pick up the medium weights for 1 set of 12 reps. Finish the series with 1 set of 10 reps with the heavy weights. |
| Repeat for 3 sets |
1.
Barbell Deadlift Hold a heavy barbell in front of the thighs, knees slightly bent. Keeping abs in and shoulders back, tip from the hips and lower the weight towards the floor, stopping when you feel a stretch in the hamstrings. Squeeze the glutes to stand back up, repeating for 10 reps. |
2.
Sliding Side Lunge
 Put a paper plate under the left foot and hold a heavy weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the left leg straight. As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor. Push back up, sliding the left foot in as you stand. Repeat for 10 reps and then switch sides. |
3.
Barbell Squats
 Stand with feet shoulder-width apart, resting a heavy barbell on the shoulders. Lower into a squat, keeping the knees behind the toes and abs engaged. Press back up and repeat for 10 reps. |
4.
Incline Front Raise
 Sit on the ball and roll forward to an incline position holding medium weights. Keeping the arms straight and palms facing each other, lift the arms up to shoulder level. Lower and repeat for 10 reps, then move on to Reverse Flies. Reverse Flies  Hold heavy dumbbells and begin seated, bent over with arms hanging down and weights under the knees. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and repeat for 10 reps before moving on to Incline Lateral Raises. Incline Lateral Raise  Lie with your left side resting on the ball, left knee on the floor for support and the right leg straight. Holding a heavy weight in the left hand, lift the arm up to shoulder level, keeping the elbow slightly bent and the wrist straight. Lower and repeat for 10 reps before switching sides. |
| Repeat for 3 sets |
1.
Static Lunge with Barbell Place a heavy barbell on the shoulders and take the right foot forward, left foot back. Bend the knees into a lunge, going straight down and keeping front knee behind the toe. Push into the front heel to stand back up, repeating for 10 reps before switching sides. |
2.
Plie Squat Hold heavy weights on the upper thighs and stand with feet wider than shoulders, toes out at 45 degree angles. Keeping the knees in line with toes, slowly lower into a squat. Push into the heels and concentrate on the inner thighs as you push back up and repeat for 10 reps. |
3.
Low Lunge
 Stand in a split stance with feet close together. Hold medium weights and bend the knees, taking the weight towards the floor. Keeping the abs engaged and the shoulders back, push into the front heel and lift halfway up. Lower down and repeat, only coming up a few inches for each rep. Complete 8 reps on each side. |
External Shoulder Rotations
Hold a resistance band with hands a few inches apart, palms facing up. Keeping the elbows in a fixed position, rotate the forearms out a few inches until you feel the shoulder rotators engage. Rotate the arms back in while keeping tension on the band. Repeat for 15 reps. |
| Repeat for 3 sets |
