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Gym Workout 10: Lower Body

Writer's picture: SigSig

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.


The Gym Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. For more info on the Gym Workout Plan click here. A home workout version of this workout can be found here.



Equipment for this workout: Mini band, two dumbbells (could use barbell and/or kettlebell also), cardio machine (step/stair machine). 


Info: Start with a warm-up for the lower body, then follow the exercise routines, start with exercise routine 1 which is an EMOM routine where you switch exercises every minute. Go four rounds for a total of 16 minutes. Then complete four round of exercise routine 2. Add a finisher if you need one today. End with a stretches.

As a reminder, if it says 4/4x, you complete 4x first on the right side (R) and then 4x on the left side (L). If there is an exercise that is for both R and L but it says e.g. 20x then you take the exercise alternating between R and L and complete this total number of repetitions. You can use the comment option below to keep note of your weights.


Lower body warm-up

1 round:

Exercise routine 1:

Benchmark weight: Beginner 22lbs barbell or 22lbs kettlebell or 2x10lbs dumbbell. More advanced1x45+lbs barbell, 45+lbs kettlebell or 2x22lbs+dumbbell.

EMOM x 4 rounds. 16 min total. Set Interval timer to high 1 min, low 0 min, set: 16. You can add a mini band to the first 2 rounds to get a better glute connection. NOTE: If you do not want to do EMOM then you can do 10-12x each exercise for 4 rounds.

  1. Alt curtsy (barbell, 1-2 dumbbells or kettlebell)

  2. Romanian (barbell or kettlebell)

  3. Squat (barbell or kettlebell)

  4. Glute bridge (barbell or kettlebell)

No rest 

Exercise routine 2:

Benchmark weight: Beginner 2x10lbs dumbbell. More advanced2x22+lbs dumbbells. 

4 rounds:

  1. 40x side steps (mini band)

  2. 20x walking lunge (two dumbbells)

  3. 60 sec "sprint" on stair machine (speed 12-20)

Hvíld eftir þörfum - miða við 20-30 sek

Finisher

Benchmark weight: Body weight unless you would like to add weight. Beginner 1x10-22lbs dumbbell or kettlebell. More advanced1x22+lbs dumbbell or kettlebell. 

1 round:

Stretches

 Add any stretches you feel the need to

Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.

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