Lower Body Routine

Lower Body Home

You’ll need dumbbells, mini bands or long bands for this workout! If you don’t own those tools, grab two big books, two wine/big water bottles or two moderately heavy bags. You’ll also need a chair, bench or couch!

You’ll be performing three circuits! For each circuit, complete one set of the first exercise before moving onto the second. Complete one set of each subsequent exercise until you reach the end of the circuit taking as few breaks as possible. At the end of the circuit, rest for 30-90 seconds and start the circuit again!

Circuit One

• Sumo squat (12 reps)

• Goblet squat (12 reps)

• Deadlift (12 reps)

• Lateral lunges (12 reps, each side)

Circuit Two

• Bulgarian split squat (12 reps, each side)

• Box squat (12)

• Overhead reverse lunge (12 reps, each side)

• Hip thrust (12 reps)

Circuit Three

• Weighted calf raise (12 reps)

• Tibialis toe taps (1 minute)

• Donkey kick (12 reps, each side)

• Hip bridge (12 reps)

Lower Body Gym

This workout will be performed horizontally! That means that you’ll complete 3 sets of each exercise before moving on to the next. This saves you those disgruntled stares from other gym goers who want to use a piece of equipment that you’re currently using.

Most of these exercises will be performed as supersets. You’ll perform one complete set of an exercise and immediately begin one set of the following exercise. Each superset will be performed 3 times before moving on to the next set of exercises.

• Dumbbell sumo squat, superset with elevated heel dumbbell goblet squat (12 reps each, 3 sets)

• Weighted sissy squat, superset with dumbbell deadlift (12 reps each, 3 sets)

• Weighted calf raise, superset with box jump (12 reps each, 3 sets)

• Quad extension, superset with hamstring curl (12 reps each, 3 sets)

• Barbell reverse squat, superset with barbell lateral lunge (12 reps each, 3 sets)