P's Lower Body Workout Part 2

Type: Hypertrophy

Muscle groups targeted: Lower body

Equipment: A resistance band is required, a mat is recommended

Length: 20 - 45 minutes

Levels (based on ACSM and NSCA guidelines)

Beginner: 10 reps, 1 set, 30 sec rest between exercises

Intermediate: 12 reps, 2-3 sets, 45 sec rest between exercises

Advanced Reps/Sets: 12 reps, 4 sets, 30 sec rest between exercises

To mix my workouts up while maintaining a good routine, I make up a new workout routine for each term! You can see the first lower body workout here and first upper body workout here! Here is my second lower body workout, which has a heavy focus on the hamstrings. You'll be feeling it for days after!

Warm-up (5 min)

1. Leg swings

2. Butt kickers

3. Knee hugs

4. Glute bridge kick

Rest: 30 seconds

Main Sets

1. Squat

2. Single leg deadlift

3. Jump squat to lunge

Rest: 30 seconds

1. Deadlift

2. Inner thigh pulses

3. Jumping lunge

Rest: 30 seconds

1. Side lunges

2. Pilé squats (can elevate onto toes)

3. Wall sit

Rest: 30 seconds

Cool-down (5 min)

1. Warrior 1, 2 and 3 poses

2. Lunge to hamstring stretch

3. Cobra pose

4. Butterfly pose

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program