Missed any of the weeks? Get them here: Week 1 | Week 2 | Week 3 | Week4 | Week 5 | Week 6

The workout: Lower Body Workout #5

• Rest briefly (up to 1 minute) between super sets.  Rest for 2 minutes between circuits.
• Perform the superset exercises back-to-back.
• Expand the exercise listed below for more tips or move explanations

Warm-up:

Warm-up on treadmill: 5 min walking at moderate pace on high incline (10% or more), and then for 5 min perform alternating lateral shuffles, 30 seconds to the left, 30 seconds to the right, repeat until 5 min are complete, then begin your workout.

[highlight]Super Set 1: Perform 4 sets[/highlight]

[toggle title=”Step ups with barbell x 12 reps per leg” state=”close”]Keep your torso upright during the exercise. The lead knee should point in the same direction as the foot throughout the movement. Stepping up onto the bench from a distance will emphasize the glutes, while stepping up close to the bench the bench will emphasize the quads.[/toggle]

[toggle title=”Sumo bench squats x 12″ state=”close”]Use 2 platforms or 2 benches of same height, stack them about 2 ft apart. Place 1 foot on each bench/platform and squat down low, this should get you a greater range of motion and target the glutes a bit more. Hold a dumbbell with both hands in the middle to your front.[/toggle]

Rest briefly (up to 1 minute) between super sets.  Rest for 2 minutes between circuits.

[highlight]Super Set 2: Perform 4 sets[/highlight]

[toggle title=”Split squats with dumbbells x 12 reps/leg” state=”close”]Place one leg back up behind you on a bench, with the other leg forward and the body upright. Slowly bend both legs at the knees, lowering yourself down to pause once the front thigh is parallel with the floor.  Do not let the knee pass the toes.[/toggle]

[toggle title=”High knees for 30 sec” state=”close”]Substitute with jump rope if you’d like[/toggle]

Rest briefly (up to 1 minute) between super sets.  Rest for 2 minutes between circuits.

[highlight]Super Set 3: Perform 4 sets[/highlight]

[toggle title=”Single leg deadlift with dumbbells x 10 reps/leg” state=”close”]Perform the required reps, then switch sides. Hold a dumbbell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the dumbbell. Keeping the knee slightly bent, bend at the hip, extending your free leg behind you for balance. Continue lowering the dumbbell until you are parallel to the ground, and then return to the upright position.[/toggle]

[toggle title=”Glute kickbacks on cables x12-15 reps per leg” state=”close”]Attach an ankle cuff to the low pulley and then fasten it to your ankle. Face the pulley machine and hold the frame for balance. Keep your knees and hips slightly bent to maintain tension, and your abdominals and core tight. Slowly extend your leg backwards before lowering it back slowly. If no cable access, then perform kickbacks with a band instead[/toggle]

Rest briefly (up to 1 minute) between super sets.  Rest for 2 minutes between circuits.

[highlight]Super Set 4: Perform 2-3 sets[/highlight]

[toggle title=”Burpees & jump squats combo x 3 rounds” state=”close”]Perform 5 burpees, then 5 jump squats. Repeat 3 times (Work it!)[/toggle]

[toggle title=”Forward lunge/side lunge combo x 12 reps per side” state=”close”]Perform a forward lunge with your right leg,  then side lunge with the right leg (that’s 1 rep). Perform 12 total reps on one side, then switch![/toggle]

Rest briefly (up to 1 minute) between super sets.  Rest for 2 minutes between circuits.

[highlight]Super Set 5: Perform 2-3 sets[/highlight]

[toggle title=”Single leg glute bridge x 15″ state=”close”]Lie on your back, and place one foot on top of a stability ball(or bench) with the other up and off the ball . Push through your heel and contract your abdominal and core muscles to lift your lower back and glutes off the floor, until your hip joint is fully extended and your torso and legs form a straight line with each other. Forcefully contract the glutes hard at the top of the movement with as little hamstring involvement as possible. Pause for two seconds at the top of the movement[/toggle]

[toggle title=”Weighted frog hops” state=”close”]Begin in goblet squat position, frog hop forward 5 reps – then backwards 5 reps (repeat 2x for 1 set)[/toggle]