Lower Body Workouts

If you’re like me one of your primary goals will be to workout your lower body.

The legs are definitely one of the trouble spots that many people have to deal with but by focusing on the lower body workout, you can quickly work to overcome this issue.

The lower body workout that you perform will include both higher rep and lower rep training.

The lower reps being great to help you gain overall strength while the higher reps will be perfect to help you burn calories and get the toning benefits that you’re looking for.

The following workout will provide just that.

You will aim to workout your lower body three times per week, which is the maximum frequency you should hit a muscle group within a given week.

Since the leg muscles are the largest in the body, this will also allow you to burn up a number of calories, thus increasing the overall fat burning that’s seen.

We’ll also be adding a few upper body exercises as well to round out the workouts and provide balance.

You can add additional cardio training sessions to this workout if you like on your off days, but make sure you still have at least one day off for full rest and recovery.

This will ensure that you keep coming into each workout feeling fresh and ready to go.

With any workout, always perform a brief 5 minute warm-up on your favorite piece of cardio machine before starting and then end off with a cool-down of five minutes as well.

Lower Body Workouts

Exercise

Sets

Reps

Rest

Squats

3

8

2 minutes

Walking Lunges

3

8

2 minutes

Chest Press

2

8

90 Seconds

Leg Extension

2

12

1 minutes

Hamstring Curl

2

12

1 minutes

Shoulder Press

2

10

1 minutes

Calf Raises

2

12

30 Seconds

Horizontal Rows

2

10

1 minutes

Hanging Leg Raises

2

12

30 Seconds

Exercise

Sets

Reps

Rest

Leg Press

3

8

2 minutes

Step Ups

3

8

2 minutes

Incline Chest Press

2

10

90 Seconds

Sumo Squats

2

10

1 minutes

Lat Pull-Downs

2

10

30 seconds

Seated Calf Raises

2

12

30 seconds

Bicep Curls

2

12

30 Seconds

Tricep Extensions

2

12

30 seconds

Plank Exercise

2

12

30 Seconds

Exercise

Sets

Reps

Rest

Squat

3

8

2 minutes

Split Squats

3

8

2 minutes

Chest Press

2

8

90 Seconds

Bent Over Row

2

8

1 minutes

Leg Extension

2

12

1 minutes

Hamstring Curl

2

12

1 minutes

Upright Row

2

10

1 minutes

Lateral Raise

2

10

30 seconds

Single Leg Calf Raise

2

12

30 Seconds

Bicycle Crunch

2

12

30 Seconds

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