Workout #15 - Light Weight Lower Body

August 23, 2018

Workout #15 - Light Weight Lower Body

A lot of times people think that in order to get slim we need more cardio and in order to tone we need use a crazy amount of heavy weights. Neither of those claims are all that accurate. It's good to switch it up and by using resistance bands you can challenge yourself, tone, and lengthen your muscles.

 

 

LOWER BODY

 

 

WHAT YOU'LL NEED:

 

 

Resistance band

Heavy resistance band

Two 20lb dumbbells (15-30lbs)

50lb straight bar

10-15lb kettle bell

65lb kettle bell (50-65lbs)

Trap bar (add 50 lbs)

Leg curl machine

 

 

BAND WARM UP:

 

 

With this exercise begin as you normally would with bridges on the ground with the the resistance band above your knees, then go immediately into the abductions. Depending where you are on your fitness journey begin at 12 (or push yourself to start at 15) thrust up for 12 counts then open your knees for 12 counts. Continue this repetition counting backwards til you get to 1 bridge and 1 hip abduction.

 

 

12 bridges

12 abductions

 

 

CIRCUIT 1:

 

 

3 ROUNDS

 

 

Bulgarian split squat - 20lbs each hand - 15 each leg

Hip thrusts with band - 50lb straight bar (thrust then hip abduction) - after a single hip thrust use the counting sequence like we did in the warm up. (Example: 1 hip thrust then 1 abduction, 1 hip thrust then 2 abductions, 1 hip hip thrusts then 3 abductions... and so on until your last repetition is 1 hip thrust and 10 abductions)

 

 

CIRCUIT 2:

 

 

3 ROUNDS

 

 

Sumo goblet squat - 65lbs - 15-20 reps

Band kneeling hip thrusts - hold 10-15lb kettle bell

 

 

CIRCUIT 3:

 

 

3 ROUNDS

 

 

Trap bar deadlift (staggered stance) - 50lbs - 10 reps each leg

Hamstring curls - 35 - 50lbs - 20 reps

 

 

FINISH UP!

 

 

I personally like to end my workout with 20 minutes of cardio. If you still have it in you, give it a try!

 

 

 

 

Remember to track your weekly progress and share your results and photo's with us!

 

 

 

Workout brought to you by Jasper Cayajon

 

 

 

Post by Michele Maturo

 

 

 


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