6 Step Lower Body Workout


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Like my upper body workout, my focus of this exercise routine is to build strength while keeping my heart rate up.

 

I also made these items generic from the standpoint of just saying “Squat” and not “Barbell Squat”. The reason for this is to allow you to change things up. Some days I use the normal squat and some days I use the hack squat machine.

 

If you are just starting out, use the same method for a while. If you have been at it for 4 or more months, mix and match to keep from getting too bored.

  • Warm Up – Jog or Walk

    • 10 minutes
  • Good Morning

    • 2 sets
    • Rest 45 seconds between sets
  • Squats

    • 5 sets
    • Rest 45 seconds between sets
  • Lunge

    • 3 sets
    • Rest 45 seconds between sets
  • Deadlift

    • 3 sets
    • Rest 45 seconds between sets
  • Stretch

    • Hamstring

      • 2 sets
      • Rest 7 seconds between sets
    • Glute

      • 2 sets
      • Rest 7 seconds between sets
    • Abduction

      • 2 sets
      • Rest 7 seconds between sets
    • Quad

      • 2 sets
      • Rest 7 seconds between sets

I rest 1 minute between each type of work out.

I have this workout synced to my Microsoft Band. It tells me when and what to do. It is how I stay honest in my workout. If you don’t want to use the Band, use something to keep you on track.

See my post on how to use the Microsoft Band for guided workouts.