This lower body strength workout uses the same structure as yesterday’s focusing on upper body. This is Day 2 of our week of workouts, and we’re once again going to challenge ourselves with weight load. Grab a set of heavy dumbbells and get ready for leg day! :)
The schedule for this week of workouts can be found here.
Lower Body Strength Workout
EQUIPMENT NEEDED:
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- Set of heavy weights (I’m using 20-lb dumbbells)
- Optional resistance band loop for the first circuit
This lower body strength workout is broken up into two circuits and a tabata finisher. In each circuit, you’ll go through a circuit of five exercises, three times total. You’ll do 30 seconds of the full range exercise, 15 seconds pulsing in the exercise, then 15 seconds rest. Here’s a breakdown:
- Full range exercise 1 (30 sec)
- Pulses exercise 1 (15 sec)
- Rest (15 sec)
- Full range exercise 2 (30 sec)
- … and so on.
If the pulsing is too much, you always have the option to do full range of motion for the full 45 seconds.
For the tabata finisher, you’ll alternate between two bodyweight exercises using an interval structure of 20 seconds work, 10 seconds rest. If you’re just interested in the weight training, feel free to skip the finisher. 🙂
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
CIRCUIT 1 – one heavy weight, optional resistance band loop
See 2:17 in the above video for a preview of the exercises.
- Good Morning Hinge to Squat // Squat Pulse
- Side Step x2 Squat // Low Side Steps
- Sumo Squat Calf Raise // Sumo Squat Pulse
- Hip Bridge // Hip Bridge Pulse
- Frog Bridge // Frog Bridge Pulse
CIRCUIT 2 – both heavy weights
See 19:17 in the above video for a preview of the exercises.
- Staggered Deadlift to Back Lunge // Lunge Pulse
- Curtsy to Squat // Curtsy Lunge Pulse
- Repeat first two exercises on other leg
- Squat Cleans // Squat Pulse
TABATA
See 36:15 in the above video for a preview of the exercises.
- Squat Jacks
- Lunge Hop – Jump Lunge
Similar Workouts
If you loved this lower body strength workout, check out these similar ones:
- Strength & Cardio Workout for Lower Body with Heavy Weights – You’ll need a stepper and a set of heavy weights for this one.
- Heavy Glutes Workout – Heavy weights and resistance band loop to target the glutes.
xo Nicole
