Lower Body Workout

Posted byashleepedlowPosted inUncategorized

Today I have your free workout for the month of July! Today you get a lower body workout (and who doesn’t love a good lower body session)!

You will need a set of dumbbells and/or a barbell as well as bands for this workout. You can sub dumbbells in if you don’t have access to a barbell (or anything that will add some weight to your movement. Complete 8-12 repetitions of each exercise and complete each exercise once in a circuit style.  Rest 1-2 minutes and then repeat the circuit 2-4 times.

Front Squats: Begin with the weights at your shoulders standing tall with your core active. Drive your hips backwards like you are sitting back into a chair keeping your chest up as you do so. Drive through your heels to return to your start position.
Banded Lateral Squat Steps: Placing a band above your knees drop into a squat position by reaching your hips backwards. Drop as low as possible into the squat position and then step sideways against the band with one leg and the opposite leg follows. Then step in the other direction leading with the other leg. Complete all reps before coming out of the squat position.
Barbell Romanian Deadlift: Begin with the barbell in your hands standing tall. Hinging forward from the hips while keeping your spine neutral and driving your hips backwards lower the bar towards the floor. Ensure that you only go as far as you can maintain neutral spine position. Then exhale as you return to standing.
Banded Hamstring Curl: Anchor a band securely around something heavy that isn’t going to move. Then laying on your stomach loop your ankles through the band. Keeping your hips on the floor curl your heels towards your bum as you work against the resistance of the band. Then slowly return to the start position.
Bulgarian Split Squat: Elevate your back foot on a bench or a box. If you are struggling to get into position start with your foot on the bench or box and your knee resting on the floor then stand up (this will position you in the correct position). Once you are in the start position you can bend both knees and descend towards the floor. Drive through the front heel to stand back up and return to start position.
Lateral Lunge: Begin standing straight up with weight at your chest. Step out with one leg bending at the knee while keeping the other knee relatively straight. Drive through the heel to return to your start position. Alternate sides.
Banded Glute Kickback: Anchor band securely from a position high (the top of a door can work well, here I’ve used the handle of my treadmill). Place your foot in the band and lean forward. Begin with your knee bent and your hip flexed. Extend through both the knee and hip working against the resistance of the band. Then return to the start position.
Banded Standing Fire Hydrant: Place a loop band above your knees. Standing on one foot bend the opposite knee and begin this movement by holding onto a wall or something sturdy (you can progress to not holding on to anything if your balance is good). Keeping your knees in the same plane open up your knees and return to the start. Keep your hips level throughout the movement.
Barbell Hip Thruster: Begin seated on the floor and roll the barbell up into your hip crease then position your feet. Begin at the bottom of the range of motion then extend through the hips lifting your bum away from the floor. Return to the start position. Keep your chin tucked through the movement. Your upper back should be positioned on the bench or raised surface.
Banded Hip Thruster + Abduction: Place a band around your thighs above your knees. Beginning with your upper back on a raised surface lift your hips up into a bridge position and hold. As you hold press your knees out against the band and return them to the centre. When reps are completed lower your hips back towards the floor.

There you have it…a lower body weighted workout to kick off your summer! If you are looking for more workouts you can always reach out for programming options or check out some of my past free workouts!

Leave a comment