Gym Workout 22: Lower Body

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.

A home workout version of this workout can be found here.

Equipment for this workout: Cable machine, mini band, dumbbell/kettlebell/barbell, cardio machine

Info: Start with a warm-up for the lower body, then follow the exercise routines, start with exercise routine 1 and go 3 round then hop on the cardio machine for 3-4 minutes before going to exercise routine 2. Do the same, compete complete 3 rounds and then hop on the cardio machine for 3-4 minutes before doing the same with exercise routine 3, doing 3 rounds ending with hopping on the cardio machine for 3-4 minutes. 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

1 round:

1. 4x cat cow

2. 2x child pose to stretch

3. 10-20x downward dog while stepping up and down

4. 15/15x pulse in coach stretch

5. 5/5x spider lunge with rotations

6. 10/10x squat + high knees

7. 20x good morning

8. 20x sumo pulses

9. 4x stretch forward, open hips, spinal rotation

10. 2 mins cardio machine

Exercise routine 1:

Benchmark weight: Beginner lightest weight in cable machine or 1x11lbs dumbbell/kettlebell. More advanced 22-26+lbs in cable machine or weight that you can still maintain connection to you core and hold balance with otherwise 1x22+lbs dumbbell/kettlebell. Increase weight in kickback if you use the cable machine.

3 rounds:

1. 15x cable side lunge or with weight and mini band R (cable machine or mini band and dumbbell/kettlebell)

2. 15x cable kickback or with mini band R (cable machine or mini band)

3. 15x cable side lunge or with weight and mini band L (cable machine or mini band and dumbbell/barbell)

4. 15x cable kickback or with mini band L (cable machine or mini band)

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

When you have completed 3 rounds of the workout routine, jump straight onto a cardio machine for 3-4 minutes (maintaining a challenging pace the whole time - breathe in through your nose, out through your nose or mouth).

Exercise routine 2:

Benchmark weight: Beginner 17-22lbs kettlebell/dumbbell, 33-45+lbs in cable machine. More advanced 30+lbs kettlebell/dumbbell, 88+lbs in cable machine. 

3 rounds:

1. 15x sumo squat (dumbbell or kettlebell)

2. 15x pull through (cable machine)

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

When you have completed 3 rounds of the workout routine, jump straight onto a cardio machine for 3-4 minutes (maintaining a challenging pace the whole time - breathe in through your nose, out through your nose or mouth).

Exercise routine 3:

Benchmark weight: Beginner barbell with 2x11+lbs plates on it. More advanced few heavy 150-170+lbs reps or high rep lighter weight 80-110+lbs. 1x22+lbs dumbbell/kettlebell.

3 rounds:

1. 10-20x hip thrust (hip thrust station or bench and barbell)

2. 40-60x squat pulses (body weight/dumbbell/kettlebell, mini band)

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

When you have completed 3 rounds of the workout routine, jump straight onto a cardio machine for 3-4 minutes (maintaining a challenging pace the whole time - breathe in through your nose, out through your nose or mouth). 

Stretches

1. 4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh

2. 8x windshield wipers

3. 30/30 sec glutes

4. 4/4x lying spinal stretch

5. 2x child pose stretch forward 

6. 20/20 sec quads

7. 20/20 sec hamstrings

 Add any stretches you feel the need to