Lower Body - Opposing Muscle Groups
This workout involves alternating opposing muscle groups to eliminate rest
periods between sets and save you some time. The exercises are divided
into two columns so you'll perform the movement in the first column followed
immediately by the exercise in the second column. If you're doing more
than one set, keep alternating the exercises until you finish the desired number
of sets and move on to the next two exercises. If you're a beginner, check
out these Beginner
- Warm up with 5-10 minutes of
- Alternate each set of exercises (exercise 1 and 2) for 1-3 sets of 10-16
- Use enough weight so that you can ONLY complete the desired number of
- Modify the workout according to your fitness level. Exercises are
| 1. Squats
Stand with feet
hip-width apart holding weights over shoulders. Keep abs in and bend
the knees into a squat, keeping the knees behind the toes. Push
through the heels to come back up and repeat for 10-16 reps.
Start with feet hip-width apart. Keeping back flat, shoulders back and abs in, tip from the hips
and lower down as
far as you can (according to your flexibility) and slowly raise back up,
squeezing your glutes and hamstrings.
Place ball behind the back against a wall and stand with the left
leg lifted off the floor. Bend the right knee and lower into a
squat, maintaining your balance. Push back to start and repeat for
all reps on
right leg before switching sides.
from the hips and lower the weight towards the floor (back straight) while
lifting the left leg straight out behind you to hip level. Keep
the knee of the right leg slightly bent, abs in. Contract the
glutes of the right leg to pull back up.
|1. Static Lunge
Stand in split stance, feet about 3 feet apart and bend both knees into
a lunge, front knee behind the toe. Push through the heel to come back
up. Repeat for all reps and switch legs.
Begin with left leg bent, shin resting on ball, weight in the
right hand. Bend the right knee, roll the ball out with your left leg and reach towards the floor with the
Squeeze the right leg to roll the ball back.
1. Hip Bridge with Leg Extension
Lie with the ball supporting the shoulders and head, knees bent at 90
degrees and body is in a straight line (like a bridge). Maintaining neutral spine, lift one leg, using the
other leg to stabilize your hips and body. Straighten the knee
until leg is straight and return back to start.
|2. Hamstring Rolls
Lie on the floor with legs straight, heels on the ball. Lift the hips off
the mat so that your body is in a straight line and dig the heels into the ball
to roll the ball in. Roll back to start position and
repeat. If this is too difficult, keep your hips on the floor.
|1. Outer Thigh
Holding on to a chair for balance, bend right knee to 90 degrees.
Keeping body upright, abs in and hips forward, lift bent leg straight up
until it's parallel to the floor. Slowly lower back to start
position and repeat on each leg for before moving on to adduction. For
added resistance use ankle weights.
Lie on the floor and lift your legs up, placing a ball between the
knees. Engage the abs and squeeze the ball with your knees,
releasing just a bit. Repeat the squeeze and release for 10-16