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 |