gym · HIIT/Circuit · movement

GYM Routine for Lower Extremities + Modifications for Home

 

 

The following routine was designed using equipment you can typically find in a gym but it can also be done with resistance bands if you are working out at home. I’ve also included an ab/core sequence. I’ve been more active with core and ab routines lately thanks to my two gym buddies, Tiff and Steph. This routine should give you sore abs for daaaaaays! But if not, kick it up a notch but going s l o w e r .

These two circuits should give your body a good challenge. Remember with all my workouts, you can mix and match for a customized routine that makes you happy.

Happy sweating!
GYM: Lower Leg + Core

LOWER 3×15/side

  • Use resistance bands tied around legs and anchored instead of cable machine
  • Complete the two cable exercises on one side then switch
  1. Cable hip extension: Start with feet together and secure cuff onto ankle. Hold onto cable machine for support. Standing in neutral position, chest up, extend leg behind you and squeeze glutes (butt). Ensure that hips stay stable and in line with one another; do not let one side hike up. Return to starting and repeat.
  2. Cable hip abduction (side leg lift): Start with feet together and secure cuff onto ankle. Hold onto cable machine for support. Standing in neutral position, chest up, extend leg to the side and squeeze glutes (butt). Ensure that hips stay stable and in line with one another; do not let one side hike up. Return to starting and repeat.*Complete exercises on one side then switch to the other before moving to exercise 3*
  3. Weighted bench step ups: Starting with your weaker side, step up onto bench. Be cautious of balance. Fully extend the hip and lower down onto the floor with control. Hold a weight to increase intensity. Return to starting and repeat. Switch sides.

 

CORE 4×20

  1. Scissor legs: Start with laying on your back. Extend legs straight up, perpendicular to the floor. Start scissoring legs down towards the floor until almost parallel. 5 times down and then 5 times to return to starting position.
  2. Knee to chest: Laying on your back, head and shoulders down, alternate bring knee into chest, in slow, controlled movements.
  3. Oblique toe touches: Laying on your back with legs extended up towards ceiling, reach with your right hand for your left baby toe and switch. Slow and control each movement.

 

TuesdayTip: if you’re finding it challenging to get started, make a fitness date with a friend. Get moving + get social at the same time and it’ll feel less of a chore.

 

 

 

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