lower body home workout
Not just your average lower body workout, this is designed to push you to your limits without using any gym equipment at all!
CLICK ON ANY OF THE EXERCISES TO GET A FULL VIDEO EXAMPLE
ENJOY :)
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lower body |
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Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK1 |
Load WK2 |
Load WK3 |
LOAD WK4 |
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WARM UP ROUTINE - 20SEC EACH EXERCISE |
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1 |
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0-60 |
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A1 |
Home Made TRX Pistol Squat – Reps each side |
10 |
3 |
3020 |
50 |
- |
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A2 |
Single Leg Glute Thrusters* |
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3 |
20X3 |
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60-90 |
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B1 |
Side Step Up With Jump** - use chair, box, low wall etc doesn’t have to be fancy |
10 |
3 |
20X2 |
30 |
- |
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B2 |
Side Step Up** |
10 |
3 |
2021 |
50 |
60-90 |
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C1 |
Walking Lunge*** |
10 | 3 | 2020 | 40 | - | ||||
C2 |
Alternating Jump Lunge*** |
10 |
3 |
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60-90 |
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D1 |
Jump Squat |
15 |
3 |
20X0 |
30 |
- |
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D2 |
Squat Pulse |
40 | 3 | 1010 | 80 | 60-90 | ||||
Additional Information
Program NOTES:
*Perform x10 reps with your leg far and then another x10 reps normal, repeat on other side.
**Perform the side step up with a jump and then immediately do the normal step up on the same leg, once both exercises are completed, switch legs.
***Walking lunge down your driveway, once you reach the end or have done x10 each leg perform x10 alternate jump lunges. Once you have completed the jump lunges, walking lunge back down your drive to where you started, that’s 1 set.
How Tempo Works:
The numbers represent seconds.
3 2 1 0
First Number (3): Lowering / Eccentric Phase
Second Number (2): Pause
Third Number (1): Push Up / Concentric Phase
Fourth Number (0): Pause Before Next Rep