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Gym Workout 14: 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: Two kettlebells, one dumbbell, step/stair machine, mini band, assault bike or other cardio machine.


Info: Start with a warm-up for the lower body, then follow the exercise routines 1 and 2 which are pyramid routines where you start with fewer reps and increase reps with each round then decreasing them back again. Then go to exercise routine 3 and do 2 rounds. There is no finisher but the last exercise in routine 3 is on the cardio machine, if you need more of a workout continue on the cardio machine. 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.


Lower body warm-up

1x round:

Exercise routine 1:

Benchmark weight: Beginner 15-22 lbs kettlebell. More advanced 30+ lbs kettlebell.

8-10-12-(extra rounds for more advanced 10-8): 

  1. Side squat/lunge R (one heavier kettlebell)

  2. Side squat/lunge L (one heavier kettlebell)

  3. Deadlift (one or two heavier kettlebells)

Rest as needed after each round - aim for 30-40 seconds

Exercise routine 2:

Benchmark weight: Beginner 1x11-15 lbs dumbbell, more advanced 1x17-22+lbs dumbbell.

8-10-12-(extra rounds for more advanced 10-8): 

  1. Donkey R (one dummbell)

  2. Donkey pulses R (one dummbell)

  3. Donkey L (one dummbell)

  4. Donkey pulses L (one dummbell)

  5. Pistol squat R (body weight or one dumbbell/barbell and bench)

  6. Pistol squat L (body weight or one dumbbell/barbell and bench)

  7. Step up R (1-2 dumbbells)

  8. Step up L (1-2 dumbbells)

Rest as needed after each round - aim for 30-40 seconds

Exercise routine 3:

Benchmark weight: Beginner 1x10-15 lbs dumbbellmore advanced 1x15-22+lbs dumbbell.

2 rounds:

  1. 20/20 sec dead bug hold (or pulses)

  2. 20/20x glute bridge (one dumbbell)

  3. 20/20x clam

  4. 20x plank kickback

  5. 20 cal assault bike or other cardio machine

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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