Tag: lower body workout routine

2022 Late Winter Lower Body Routine

Christina BruniLeave a comment
  1. Dumbbell Sumo Squat – feet wider than shoulders DBs held together between legs – arms straight – chest up (10 pounds – 12-15 reps)
  2. Dumbbell Hamstring Dead Lift – DBs held in front of legs – palms back – bend knee – hinge at hips – want hamstring stretch (8 pounds – 12 reps)
  3. Split Squat (Lunge with back foot up) Back foot on platform with both risers used – lunge forward – back straight and chest up – arms by side – Start without weight add if possible (3 sets – 8 each side)
  4. Bridges on floor – DB placed on hips – push off heels to lift hips toward ceiling (15 pounds – 15 reps)
  5. Kettlebell Swing with both arms (15 pounds – 15 reps)

High Knees (30 seconds)

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Weighted Ab Crunch – Arms and legs extended hold DB on side – tuck arms and legs together to squeeze stomach (12-15 reps)

Burpee and Mountain Climber combo (5-6 kicks each time you drop to floor) (12-15 reps)

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Plank (As long as possible)

2022 Early Winter Lower Body Routine

Christina BruniLeave a comment

1.Wall / Door Squat: Standing against door slide down into squat position – then push back up to standing – holding weight at chest height close to body. (8-12 pounds – 12 reps – 3 sets)

2.DB Dead Lift: Holding dumbbells to the side with straight arms – squat / sit back and lower until dumbbells at mid-shin – chest and head up. (10-12 pounds – 12 reps – 3 sets)

3.Lunges with front foot elevated onto platform – no risers. (8 pounds – 8 each side – 3 sets)

4.Single Arm Kettlebell Swing: Same form as standard KB swing but with one arm – swing low and between legs. (10 pounds – 12-15 reps – 3 sets)

5.Calf Raises: Holding DB by your sides stand on toes then relax back to flat feet. (10-15 pounds – 15 reps – 3 sets)

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Medicine Ball Slam: 15-20 straight throws

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Angled Crunch with knees: 10 crunches each side

Burpees: 12-15 reps

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Ab V-ups: arms and legs straight – bring together at top to squeeze abs