Dumbbell and bodyweight throughout to challenge the entire lower body! Short duration complexes to target the hamstrings, glutes and quads with complexes!
Sumo squats with squat walks! 🔥🔥🔥 it’s going to be a fun session!
The timer will be on for 2 minutes 30 seconds per complex with 30 seconds rest inbetween each complex!
There will only be 2 exercises within each complex and each exercise will be performed for different reps from x 10 to x20!
Some of the exercises will involve 2 x dumbbells, others 1 x dumbbell and some bodyweight only!
For this lower body workout, you will need some dumbbells, your mat and a yoga block or thick book etc to elevates feet & heels!
The dumbbell I am using primarily at the beginning is 1 x 25kg. I then use 2 x 12.5 kg as we progress through the workout!
SUMO SQUAT x10
LATERAL WALK x20
PLIÉ SQUAT x10
BODYWEIGHT ONLY PULSES x10
RDL x10
1/2 REP RDL X1 DUMBBELL x10
SUMO DEADLIFT SQUAT x10
BODYWEIGHT 1/2 REPS x10
DEADSTOP LUNGE x10
BODYWEIGHT ONLY LUNGE x10
(All same side)
DEADSTOP LUNGE x10
BODYWEIGHT ONLY LUNGE x10
(All same side)
CURTSEY LUNGE TO STAND x10
BODYWEIGHT CURTSEY TO SQUAT x10
(All same side)
CURTSEY LUNGE TO STAND x10
BODYWEIGHT CURTSEY TO SQUAT x10
(All same side)
1/2 REP STAGGERED RDL x10
RDL TO LUNGE x10
(All same side)
1/2 REP STAGGERED RDL x10
RDL TO LUNGE x10
(All same side)
HAMSTRING LIFT x10
SWITCH SIDE x10
HEEL ELEVATED 1/2 REP SQUATS x10
FORWARD & BACK SQUAT WALK x20
FINISHER!
100 x HAND TAP SQUATS!
It is only 1 lower body specific this week, though it will be within the full body of course! But with that in mind, you can really zone in and give this your all!
Aim for the finisher to be performed with every rep bring the best it can be!
During the squat position, ensure you are looking straight ahead, push hips back, chest open and hit that good depth on each rep! Once we tilt forward and straight then legs to move to RDL position of hand tap, think about still keeping that chest open! Hips up and back, ‘lengthening’ the hamstrings!
The first complex was my favourite! Knowing I am dropping the weight after 10 reps is so motivating and really made me focus on making those sumo squats as challenging as I could… the depth, hips pushed back and chest open!
I think you will have a blast today! It’s not easy but absolutely worth it!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
