A few years ago, I started writing my workouts in a notebook. I did this for two main reasons: 1- To monitor my progress and 2- To hold myself accountable in the gym. I found that by the time I got to my workout, after a long day, I wanted to get in and get out. This would lead to lifting sessions that were much shorter or less intense than I originally wanted. By planning my workouts ahead of time–typically a night or two before–I could hold myself accountable for more intense training. No, I don’t always write my lifting routines, but it certainly has its benefits. If you feel stuck or in a slump, I highly recommend it!
At some point, I decided to rate these workouts after completing them. My ratings were based on both the intensity of the workout and how I felt afterward. The lower-body workout I’m about to share with you is pretty intense, and I think you’ll love it (or love to hate it).
This particular workout engages the quadriceps, hamstrings, glutes, and calves. The intensity comes from multiple compound movements and the fact that, in most of these exercises, YOU are the machine. It requires core strength, stability, good posture, and knowledge of advanced lifts.
Are you ready? Here it is:
Before starting the workout, be sure to get a thorough warm-up. I recommend around 10-15 minutes on a cardio machine along with some stretching. Then, go to barbell squats. Start with lighter weight for the set of 10, then slowly increase the weight as you go. As the weight goes up, the number of repetitions goes down. Take recovery time between each set. Feel free to print the above table and record your weights used in the space to the right. Once you’ve worked down to 2 repetitions, move on to deadlift.
Deadlift works in the same fashion: lighter weight, higher reps to start. Then, slowly increase the weight as the repetitions go down. If you’re uncomfortable going heavy for 1 repetition, skip the two sets of 1 and do a set of 2 at the same weight you did 3. Of course, you can adjust this workout based on the needs of your body.
Walking lunges and single-leg TRX squats are to be done as a compound set. Holding dumbbells in each hand, do five walking lunges per leg (10 total). Immediately after, find a TRX (you can also use a leg-press machine) to do single-leg squats (on a machine, it would be single-leg press). After 10 on each leg, take time to recover before starting again with walking lunges.
Hip abductions can be done using a machine, a cable, or by standing with no resistance. Hip abductions are done by moving your leg(s) straight out to the side.
Finally: the calf series. This series attacks the calves from three directions. Start by pointing your toes forward and doing 10 raises. Then, point your toes in toward each other and do 10 more. Lastly, point your toes out, heels together, and do 10 more. These should be done back-to-back with no rest. After you’ve done all three directions, recover and repeat for 3 total sets.
When you’re finished, do a cooldown with stretching.
Lift Smart. Love Hard. Stay Positive.
***Please be advised that consultation and clearance from a medical physician is recommended prior to doing any of the exercises or workouts within this blog. Fit Tank supports personal safety and believes your health is of utmost importance. Please see your doctor and discuss your plans to begin exercising. Your doctor may be able to offer special considerations, precautions, or accommodations to implement if necessary. Fit Tank does not take responsibility for any injury that may occur during or after attempting its content.***