Lower Body 04
Home workout.
Level: intermediate / advanced
Time: 45min.
Equipment: a pair of dumbbells. You can substitute the equipment with a couple of water bottles or cans as weights. Please make sure they are safe to use as they are not the optimal gym equipment. You don’t want to get hurt.
The workout
This workout is a lower body workout. To benefit the most from it I advise to add an upper body workout to your workout week as well. For example as shown in this routine Click here for routine 03 .
This workout focuses on the lower body and is built of single sets and supersets. A superset is when two exercises are partnered together (for example: B1 & B2). This creates more metabolic demand and allows more time under tension for one body part.
Complete the exercises in each set or superset. For the suggested sets and reps. Don’t neglect your form . It is better to do less in perfect form than more out of form. Rest 10 sec between the 2 exercises of the set and 60 sec between sets. if the weight is to heavy you can do it body weight only.
if you have more time and are more advanced you can add another set to each exercise.
the exercises
A - Bulgarian Split Squat /// 4 sets / 10-12 reps each side / 30 sec rest
B1 - B. Stance RDL /// 3 sets / 12-15 reps each side / 10 sec rest
B2 - Alternating Reverse Lunge /// 3 sets / 20-24 reps / 60 sec rest
C - Front Foot Elevated Split Squat 1 1/4 rep /// 4 sets / 10-12 reps each side / 60 sec rest
D1 - Goblet Squat /// 3 sets / 12-15 reps / 10 sec rest
D2 - Alternating Front Lunge /// 3 sets / 20-24 reps / 60 sec rest
Don’t forget to tag me on IG when you do it so i can cheer you on :)