Lower Body Blast #5
I like to mix up what I'm doing as much as possible. It's fun to take a few basic exercises and change them up a bit by adding weights or different angle or a bit of balance and stabalization. Continually changing things keeps your body guessing so you never get stuck in a workout rut.
Sure, I have my set types of workouts that I follow, but I try to switch up the order and the types of movement. That is why sometimes I use dumbbells while other times I use resistance bands, a medicine ball, sliders, the Bosu or a balance disc, a step, or just my own body weight. Each one works your body in a different way. Some engage more muscles while others isolate specific groups.
Constantly changing things up also helps my fitness ADD. Plodding away on a treadmill for an hour sounds like TORTURE to me! (Though I LOVE to run!) I only use it if I absolutely have to and then I always do intervals. I hate doing the same thing over and over and over and over. Plus, your body is a highly adaptable machine, and you'll find that you'll plateau after a while. But not if you are constantly challenging it in new and different ways!
Ok, back to today's workout!
You'll need:
Dumbbells or some type of weight (gallon jugs of water will work!)
Bosu or Balance Disc (opt)
Bench
Hamstring Curl Machine OR Stability Ball OR Towel
Jump Rope
Beginner: 1-2 rounds of 8-10 reps per exercise
Intermediate: 2-3 rounds of 10-12 reps per exercise
Advanced: 4 rounds of 15 reps per exercise
Warm-up: 10-Minute Abs Routine
50 sec Double Leg Lift & Lower; 10 sec rest
50 sec Right Side Plank w/ Reach-through; 10 sec rest
50 sec Left Side Plank w/ Reach-through; 10 sec rest
Repeat sequence 2 more times!!
1 min Plank Up-Downs
The Workout
Set 1: Perform 1-4 times with no breaks
8-15 Right Single Leg Lunge w/ weight (5+ lbs)
8-15 Left Single Leg Lunge w/ weight (5+ lbs)
8-15 Quick Squats w/ weight (5+ lbs)
1 Minute Cardio Interval: Jump Rope
Set 2: Perform 1-4 times with no breaks
5-12 Tri-Plane Lunges w/ weight (front, side, back; each leg)
8-15 Reverse Lunge w/ weight (5+ lbs)
8-15 Full Range Squat w/ Calf Raise w/ weight (5+ lbs)
1 Minute Cardio Interval: Jump Rope
Set 3: Perform 1-4 times with no breaks
10-20 Leg Crossovers on Bench (each leg)
8-15 Bench Step-ups (each leg)
1 min Wall Sit w/ Bicep Curl to Shoulder Press Combo
1 Minute Cardio Interval: Jump Rope
Set 4: Perform 1-4 times with no breaks
8-15 Single Leg Hamstring Curls (each leg)
8-15 Hamstring Curls
8-15 Hip Thrusts
1 Minute Cardio Interval: Jump Rope