
Don’t forget the cardio!
I’m not suggesting that everyone needs to live on cardio machines, but (depending on where you start out), I would recommend 3-5 days a week of some sort of cardio activity, anywhere from 20-40 minutes each session. Back when I was wearing a size 14 pants, weighing 22kg more than I do today, I first needed to burn off all that excess body fat before my efforts in the squat rack would start to show.
Missed any of the weeks? get them here: Week 1 | Week 2
The Workout: Lower Body Workout #1
Warm-up: 2 minutes jump rope, 15 jump squats.
[highlight]Super Set 1: Perform 3 – 4 sets[/highlight]
[toggle title=”Jump squats with dumbbell x 15 reps” state=”close”]Hold 1 dumbbell with both hands to your front while performing a jump squat[/toggle]
[toggle title=”Reverse lunges with dumbbells or barbell x 12 reps” state=”close”]Perform 12 reps per leg, then switch legs.[/toggle]
Perform these two moves with no rest between. When the super set is complete, rest 1 minute before performing the next set. Once you have completed 3-4 rounds of this super set, wait 2 minutes before moving to the next station.
[highlight]Super Set 2: Perform 3 – 4 sets[/highlight]
[toggle title=”Sumo deadlifts x 8 reps” state=”close”] Set you feet wider than shoulder width apart, with your arms directly below the shoulders on the inside of your legs. Lower your hips and grasp the a barbell to your front. Drive the weight upwards by extending the hips and knees upwards. Drive the bar up, lean back and pull your shoulder blades together. Return the weight slowly to the floor and repeat. [/toggle]
[toggle title=”Jump rope x 30-60 seconds” state=”close”]some text[/toggle]
Perform these two moves with no rest between. When the super set is complete, rest 1 minute before performing the next set. Once you have completed 3-4 rounds of this super set, wait 2 minutes before moving to the next station.
[highlight]Super Set 3: Perform 3 – 4 sets[/highlight]
[toggle title=”Curtsy lunges with dumbbell or barbell x 12 ” state=”close”]Perform 12 reps per leg then switch legs[/toggle]
[toggle title=”Burpees x 12-15 reps ” state=”close”]If you’re unable to perform a burpee, choose an alternative from the options listed below[/toggle]
Perform these two moves with no rest between. When the super set is complete, rest 1 minute before performing the next set. Once you have completed 3-4 rounds of this super set, wait 2 minutes before moving to the next station.
[highlight]Super Set 4: Perform 3 – 4 sets[/highlight]
[toggle title=”Glute kickbacks x 12 reps per leg” state=”close”]With a cable pulley if you have access to a machine. Alternatively use a resistance band or bodyweight if no cable is available.[/toggle]
[toggle title=”Kettlebell wide stance swings x 15 reps” state=”close”]Perform these with a wide stance and a low squat[/toggle]
[toggle title=”Jump squats (wide and low) x 15 reps” state=”close”]This is an explosive exercise and should be performed with speed and power.[/toggle]
Build that Booty!
“I always create more than one lower body workout for my clients, as I never want their legs and glutes to become accustomed to the workouts. This ensures that we work the glutes from a variety of angles, and deliver enough diversity to constantly stimulate adaptation. “
If you missed any of the weeks, check back here for a variety of leg workouts. Week 1 | Week 2