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Lower Body Blast #1

 

This workout focuses mainly on lower body moves but includes some upper body moves as well.  I like to use the body as a whole, but every now and then I'll really focus on a single movement.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This workout is set up in 3 sets of 3 exercises with a 1-minute cardio interval between each set.  If you are short on time or are a beginner, do only 1 round of each set.  More advanced athletes can do up to 4 rounds of each set, which will make the entire workout last about 1 hour, depending on how many breaks you take.

 

Printable PDF

 

 

You'll need:

Dumbells (4-15+ lbs)

Bench or chair

Stability Ball or Towel

 

Warm-up: 10-Minute Abs

3 x 50 sec Plank with Alternating Knee Taps; rest 10 sec

3 x 50 sec Right Side Plank with Reach-Throughs; rest 10 sec

3 x 50 sec Left Side Plank with Reach-Throughs; rest 10 sec

1 minute Plank Up-Downs

 

The Workout

Set 1: Perform 1-4 times in a row with no breaks

10-15 Wide Squats with a Shoulder Press

10-15 Sumo Squat with Alt Elbow to Opposite Knee

10-15 Narrow Squats with a Biceps Curl

1 Minute Jump Rope

 

Set 2: Perform 1-4 times in a row with no breaks

6-10 Tri-Plane Lunges each leg (1 rep=forward, side, reverse)

10-15 Bench Sit with Front Raise

15-20 Donkey Kicks each leg

1 Minute Mountain Climbers

 

Set 3: Perform 1-4 times in a row with no breaks

10-15 Straight-Leg Deadlifts

10-15 Hamstring Curls with Ball or Towel

8-15 Three-Way Calf Raise (each way)

1 Minute Burpees

 

BONUS: Giant Set

Perform 1 set of all 9 exercises with no breaks and no cardio intervals.