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Gym Workout 18: 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: Assault bike or other cardio machine, one or two dumbbells, yoga ball, mini band.


Info: Start with a warm-up for the lower body, then follow the exercise routines, start with exercise routine 1 and do 3 rounds, then go to exercise routine 2 and complete 3 rounds, the same with routine 3 and end with exercise routine 4 which is 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. 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 2x11lbs dumbbell or x 22lbs barbell. More advanced 2x17-26+lbs dumbbells or 45+lbs barbell.

3 rounds:

  1. 15/15x elevated step up + high knees R/L (two dumbbells or barbell, bench)

  2. 15/15x SL romanian R/L (two dumbbells or barbell)

  3. 15/15x SL hip thrust R/L (one dumbbell or barbell)

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

Exercise routine 2:

Benchmark weight: Beginner 1-2x11lbs dumbbells, more advanced 1-2x17-22+lbs dumbbells.

3 rounds: 

  1. 12/12x bulgarian R/L (1-2 dumbbells, bench)

  2. 12 cal assault bike or 60 sec cardio machine 

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

Exercise routine 3:

3 rounds:

  1. max 20/20x SL hamstring curl R/L or 20x with both legs on ball (yoga ball/sliders)

  2. 30x sitting abduction (mini band)

Rest as needed after each round - aim for 30 seconds

Exercise routine 4:

4 min 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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