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Lower Body Blast #2

This workout focuses on your quads, glutes, calves and hamstrings.  


And everything in between...




















By performing exercises that rotate between full range of motion to plyometric moves to isometric holds, you'll work your muscles in multiple facets that help create balance.  You don't want to do the same exact movement over and over.  That creates imbalances and can eventually result in overuse injuries.  Not fun!  And not good!


This workout is broken down into 3 sets of 3 exercises.  Perform each set 1-4 times in a row without any breaks.  

Then you have a 1-minute cardio interval.  

After that, take a drink, towel off, and move on to the next set.  

Once you have completed all 3 sets, you can do a final bonus round if you have the time and energy: do one set of each exercise, skipping the cardio intervals.




Printable PDF





You'll Need:

Bench or Step

Dumbbells (5-20+ lbs)


Beginners: 8-10 reps each; 30-sec wall sit

Intermediate: 12 reps each; 45-sec wall sit

Advanced: 15 reps each; 60-sec wall sit


Warm-up: 10-Minute Abs

50 sec Standing Side-to-Side Bends; 10 sec rest

45 Sec Plank Up-Downs; 15 sec rest

45 sec Seated Bicycles; 15 sec rest

**Repeat sequence 2 more times!

1 min Lying V-Reach


The Workout

Set 1: Perform 1-4 times in a row

8-15 Right Leg Bench Step-Ups

8-15 Left Leg Bench Step-Ups

30-60 sec Wall Sit with Bicep Curls

1 Minute Bench Leg-overs (switch legs after 30 sec)


Set 2: Perform 1-4 times in a row

18-30 Three-Way Squat Jump

20-30 Alternating Side Lunges

30-60 sec Wall Sit with Shoulder Press

1 Minute Skaters (with light weights, opt)


Set 3: Perform 1-4 times in a row

8-15 each 3-Way Calf Raise

8-15 Single-Leg Deadlift

30-60 sec Wall Sit with Weighted Cross-Punches

1 Minute Bench Leg-overs (switch legs after 30 sec)


BONUS: Giant Set

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



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