top of page

Gym Workout 16: 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: Weight plate, assault bike, dumbbells, mini bands (optional: bench).


Info: Start with a warm-up for the lower body. Todays workout is one exercise routine set up as a 'down a pyramid' set, where we start off with high reps of each exercise and decrease the reps each round/set. 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.


Lower body warm-up

A.

1 round:

B.

3 rounds:

Exercise routine 1:

Benchmark weight: Ef Beginner 10lbs plate, 22lbs barbell or 2x 10lbs dumbbells. More advanced 22-45+lbs plate, 45+lbs barbell or 2x22+lbs dumbbells.

20-16-12-10: (first round do 20 repetitions of everything, next round 16, then 12, and the last round is 10 repetitions of everything. Rest as needed, but try to go through all exercises without resting, then rest for 1-2 minutes after each round.)

  1. G2OH (plate)

  2. Cal assault bike

  3. Glute bridge/hip thrust (dumbbell/barbell, bench for hip thrust)

  4. Bird dog crunch R or superman crunch R

  5. Bird dog crunch L or superman crunch L

  6. Curtsy R (step/bench, two dumbbells or barbell)

  7. Cursty L (step/bench, two dumbbells or barbell)

  8. Kickback R (mini band)

  9. Kickback L (mini band)

Finisher

Max burpees in 60 sec + max cal on assault bike in 60 sec (or max sprint on 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.

Comments


  • Youtube

Life with Sig

© 2024 by Life with Sig

Contact

Connect with Sig

bottom of page