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Lower Body Blast |
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See your doctor before
you begin any exercise program Beginners, perform 1 set of 12-16 reps of each exercise 1-2 non-consecutive days a week and start with no weight Intermediate, perform 1-2 sets of 12-16 reps of each exercise, 1-3 non-consecutive days a week. Advanced, perform 2-3 sets of 10-12 reps of each exercise, 3 non-consecutive days a week Use enough weight so that you can ONLY complete the desired number of reps Do each repetition slowly (i.e., three counts for each part of the motion) and use good form for each rep. Warm up before the workout and be sure to stretch! All of these exercises can be done using free weights or gym machines |
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Barbell Deadlift: Stand with feet hip-width apart, knees slightly bent. With back flat, shoulders back and abs in, tip from the hips and lower upper body as far as your flexibility allows. Raise up, squeezing your glutes. Keep the bar or weight close to legs throughout the movement. Can be done with barbell or dumbbells. Targets: glutes, hams and lower back. |
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Smith Machine or Barbell Squats: Stand with feet hip-width apart, feet a few feet in front of the Smith bar. Lean back and set bar on shoulders keeping abs in. Bend knees as though sitting in a chair (stop at 90 degrees), keeping back straight, abs in. Keep knees behind toes. Targets: glutes, quads, hams and calves. |
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Plie Squat: Hold barbell on shoulders (or dumbbells at sides) and stand with feet wider than shoulders, toes at 45 degree angles. Keeping knees in line with toes, slowly lower into a squat. Back straight, abs in, knees BEHIND toes. Targets: quads, glutes, hams and inner thighs. |
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Lunge: Hold barbell on shoulders or weights at sides and stand in a split stance, feet about 3 feet apart. Bend knees and lower into lunge position, keeping body erect and abs in. Keep both knees are at 90 degree angles. Push through the front heel, squeeze butt and slowly lift up to starting position. Make sure your front knee stays behind the toes! Targets: hams, glutes, quads and hip flexors. |
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Straight Leg Hip Extensions: Balance on hands and knees, abs in and back flat with one leg extended straight behind you, toes resting on floor. Keeping leg straight, squeeze butt and lift leg to hip level. Lower back down allowing toes to barely touch the floor. Targets: hams and glutes. (To progress, add light ankle weights) |
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Straight Leg Hip Flexion: Lie face up on floor. Contract abs to keep back from arching and lift right leg up until perpendicular to floor (or as high as you can), keeping knee straight. lower back to starting position. Targets: quads and hip flexors. (To progress, add light ankle weights) |
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Hamstring Rolls: Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs, body in a straight line from shoulders to feet. Squeeze back of legs and roll ball towards butt, keeping abs tight and torso in a straight line (don't sag). Targets: abdominals, back, hamstrings and calves. |
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