Exercise no. 1
Weighted Squats
An exercise to work the whole lower half, with alternative positions to hold the weight to add/reduce difficulty.
workout type:
intermediate level
Leg Burnout
A great, relatively simple lower body workout to complete three times per week. Incorporating a mixture of bodyweight and kettle bell weight exercises. Can be completed in as little as 20 minutes, make sure you have c. 90secs rest between sets.
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Week 1, Day 1
Exercise no. 2
Weighted Step Ups
Step ups with weights, progressing by varying height step and size of weight.
Exercise no. 3
Stability Ball Bridge
An exercise that works the posterior chain – back, legs, glutes, made more difficult by destabilising and moving on a Swiss Ball.
Exercise no. 4
Lunges
Once squats are mastered, incorporate lunges to your workout – shifting the weight from two to one leg adds new challenge and works the legs differently. Lunges can commence with bodyweight and then add weight and a further/alternative progression is walking lunges, withor without weight.
Exercise no. 5
Jump Squats
A more dynamic cardio exercise that elevates the heart rate and makes the lower half burn. No equipment required.
Exercise no. 6
Single Leg Deadlift with Weights
On one leg, neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach weights to floor, rise to start and repeat before switching sides.
bodyparts worked
Legs and butt
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workout goals
at home
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strength
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toning
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fat burning
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