top of page

Gym Workout 20: 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/barbell/kettlebell, assault bike or other cardio machine


Info: Start with a warm-up for the lower body, then follow the exercise routines, start with exercise routine 1 and do three rounds, the same goes with exercise routine 2 and 3. 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 1x11-15lbs dumbbell/kettlebell or 22lbs barbell. More advanced 1x30+lbs dumbbell/kettlebell or 45+lbs barbell. 

3 rounds:

  1. 10/10x side squat/lunge R/L (one dumbbell or kettlebell)

  2. 10/10x curtsy R/L (one dumbbell or kettlebell)

  3. 10 cal assault bike (or 60 sec sprint on cardio machine)

Rest as needed after each round - aim for 30 second

Exercise routine 2:

Benchmark weight: Beginner 2x11lbs dumbbell or 22lbs barbell/kettlebell. More advanced 2x17-22+lbs dumbbell or 45+lbs barbell/kettlebell. 

3 rounds:

  1. 20/20x fire hydrant R/L (mini band)

  2. 10x clusters (two dumbbells, barbell or kettlebell)

Rest as needed after each round - aim for 30 second

Exercise routine 3:

Benchmark weight: Beginner 17-22lbs kettlebell, more advanced 30+lbs kettlebell.

3 rounds:

  1. 20/20x kickback R/L (mini band)

  2. 10-20x swing (kettlebell)

Rest as needed after each round - aim for 30 second

Finisher

1 round with little to no rest:

  1. 10/10x side squat/lunge R/L (one dumbbell or kettlebell)

  2. 10/10x curtsy R/L (one dumbbell or kettlebell)

  3. 10 cal assault bike (or 60 sec sprint on cardio machine)

  4. 20/20x fire hydrant R/L (mini band)

  5. 10x clusters (two dumbbells, barbell or kettlebell)

  6. 20/20x kickback R/L (mini band)

  7. 10-20x swing (kettlebell)

Extra: Cardio machine if you need a little extra 

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.

コメント


  • Youtube

Life with Sig

© 2024 by Life with Sig

Contact

Connect with Sig

bottom of page