P's Winter Lower Body Workout Part 1

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! This term my plan is to do two days of lower body strength and two days of upper body strength. I have adapted the workouts to not need equipment so anyone can do these from home! Without further ado, here's one of my lower body workouts!

Warm-up (5 min)

1. Leg swings

2. Butt kickers

3. Knee hugs

4. Glute bridge kick

Rest: 30 seconds

Main Set

1. Deadlift with resistance band

2. Donkey kicks/fire hydrants (10 on each side)

3. Jump squats

Rest: 30 seconds

1. Squats

2. Glute bridges, hold the last one for 30 sec

3. Jumping lunge

Rest: 30 seconds

1. Bulgarian split squat

2. Forward lunge

3. Calf raise on an elevated surface

4. Step up and hop on a bench

Rest: 30 seconds

Cool-down (5 min)

1. Warrior 1, 2 and 3 poses

2. Lunge to hamstring stretch

3. Cobra 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