Lower Body Workout
Lower body work out Helps build lower body strength.
It is important when doing all weight lifting to keep your core engaged.
This helps you keep the weights balanced and gives you the full benefit of the exercise.
The pace of all these exercises should be done at a count of 3.
Anything faster than a count of 3 means you are using momentum rather than muscle.
All weight work is done starting with lightest weight, moving up to heaviest weight and then coming back down: For example: 1.
Lightest weight (10 lbs) - 12 reps 2.
Medium weight (15 lbs) - 10 reps 3.
Heaviest weight (20 lbs) - 8 reps 4.
Medium weight (15 lbs)- 10 reps 5.
Lightest weight (10 lbs)- 12 reps Equipment needed bar bell, weights, step or step stool, and stability ball.
Weights Leg press - use a step that is just below knee height.
Hold loaded bar bell behind neck with your lightest weight at 12 reps, medium weight 10 reps and heaviest weight at 8 reps.
Put one foot on the step and step up driving your body up through the weight, when coming back down be sure foot is at least 12 inches from the step and your foot touches the floor for only a second Lunge - keep the body vertical and knees at 90 degree angle.
Standard weight pattern(12, 10, 8, 10, 12) with bar bell behind neck Squats - legs shoulder width apart.
Do this exercise with a chair behind you.
As you go to the bottom of the squat let your butt just brush the chair.
This helps to assure you are doing the full expression of the exercise.
Standard weight pattern(12, 10, 8, 10, 12) with bar bell behind neck Plie squat- with toes pointed out, plie down to a squat, knees should not go past your toes.
Standard weight pattern(12, 10, 8, 10, 12) with bar bell behind neck Dead row lifts - Hold bar bell in front of body, bend over at waist with back and legs straight until bar bell is just below knees, keeping bar close to the legs - great for hamstrings and lower back.
Standard weight pattern(12, 10, 8, 10, 12) Calf raises - heels off the back of the step with just your toes on the step and then press up getting to the top of your toes in order to reach peak contraction.
Pattern is as follows: 16 singles, 12 at a count of up 2 down 2, then 8 singles.
Floor work - need stability ball Lay on the ground, put the heel of one foot onto the ball and bring the ball close to your butt.
Point the other leg up in the air with heel pressed up.
Motion is to push straight leg up by digging the heel of foot on ball into ball.
Pattern is as follows: 16 single reps, 4 reps of 7 count pulses at the top of the exercise, then 8 single reps.
Still on the ground put the heels of both feet on the top of the ball, and roll the ball in using the heel of your feet.
8 reps of singles, 8 reps of slow pulling the ball in on a count of 2, 8 single reps again ( do 2 sets).
Same exercise but point the toes out to work on the abductor.
8 reps of singles, 8 reps of slow pulling the ball in on a count of 2, 8 single reps again ( do 2 sets) Place ball in between your legs and lift up into the air above your hips.
Squeeze the ball with your knees doing 8 single reps, 8 squeeze and freeze holding for a count of 3, 8 single reps (do 2 sets) Slide forward on ball (shoulders upper back on ball) put feet on ground but on your heels only.
Drive stomach up for 8 single reps, 8 reps up and freeze for count of 3, 8 single reps (do 2 sets) Put right knee on ground and right side of body on the ball with arm draping across ball.
Point toe of left foot and lift left leg up - 8 single reps, 4 reps of pulses (small movement keeping the leg at the top of the movement for 7 pulses and then dropping to the ground for 1 count), up and freeze for count of 3 for 8 reps (do 2 sets) Stretch Lay down on back, feet flat on floor a few inches away from your butt.
Breath in pushing your diapham up, then breath out pushing your diaphram into the ground and contracting your stomach in, then slowly drive your stomach up, slowly come back down touching one vertebrae time until flat again, repeat three times.
On the last set before coming back down squeeze your shoulders together and clasp your hands under your body hold for a breath and then slowly come back down one vertebrae at a time.
Still laying on back, bring the heels of your feet together letting your knees fall out to the ground, breathe slowly in and out.
Bring your knees together and keeping left foot on the ground lifting the right leg up, knee straight, place hands behind the knee to bring the leg in for the stretch.
Hold for a breath and then pull the leg in more, lifting your head, breath, then drop your head to the ground and straighten the left leg.
Switch legs and do the other side.
Take right leg, bend and lay over the left side of your body arms out like an airplane and look to the right.
Hold for a breath in and out and then switch sides.
Lay your right ankle of your left knee, reach in between your legs and pull in to stretch, hold for a breath in and out and then switch sides.
Lay your arms and legs flat out on the ground letting your body sink into the ground.
Completely relax, think about letting your muscles sliding off your body.
Do this for as long as you need.
(I say think about melting into a pool of chocolate near the coast of Maui with no little voices, and lovely men everywhere -Katie's shavasna practice)
It is important when doing all weight lifting to keep your core engaged.
This helps you keep the weights balanced and gives you the full benefit of the exercise.
The pace of all these exercises should be done at a count of 3.
Anything faster than a count of 3 means you are using momentum rather than muscle.
All weight work is done starting with lightest weight, moving up to heaviest weight and then coming back down: For example: 1.
Lightest weight (10 lbs) - 12 reps 2.
Medium weight (15 lbs) - 10 reps 3.
Heaviest weight (20 lbs) - 8 reps 4.
Medium weight (15 lbs)- 10 reps 5.
Lightest weight (10 lbs)- 12 reps Equipment needed bar bell, weights, step or step stool, and stability ball.
Weights Leg press - use a step that is just below knee height.
Hold loaded bar bell behind neck with your lightest weight at 12 reps, medium weight 10 reps and heaviest weight at 8 reps.
Put one foot on the step and step up driving your body up through the weight, when coming back down be sure foot is at least 12 inches from the step and your foot touches the floor for only a second Lunge - keep the body vertical and knees at 90 degree angle.
Standard weight pattern(12, 10, 8, 10, 12) with bar bell behind neck Squats - legs shoulder width apart.
Do this exercise with a chair behind you.
As you go to the bottom of the squat let your butt just brush the chair.
This helps to assure you are doing the full expression of the exercise.
Standard weight pattern(12, 10, 8, 10, 12) with bar bell behind neck Plie squat- with toes pointed out, plie down to a squat, knees should not go past your toes.
Standard weight pattern(12, 10, 8, 10, 12) with bar bell behind neck Dead row lifts - Hold bar bell in front of body, bend over at waist with back and legs straight until bar bell is just below knees, keeping bar close to the legs - great for hamstrings and lower back.
Standard weight pattern(12, 10, 8, 10, 12) Calf raises - heels off the back of the step with just your toes on the step and then press up getting to the top of your toes in order to reach peak contraction.
Pattern is as follows: 16 singles, 12 at a count of up 2 down 2, then 8 singles.
Floor work - need stability ball Lay on the ground, put the heel of one foot onto the ball and bring the ball close to your butt.
Point the other leg up in the air with heel pressed up.
Motion is to push straight leg up by digging the heel of foot on ball into ball.
Pattern is as follows: 16 single reps, 4 reps of 7 count pulses at the top of the exercise, then 8 single reps.
Still on the ground put the heels of both feet on the top of the ball, and roll the ball in using the heel of your feet.
8 reps of singles, 8 reps of slow pulling the ball in on a count of 2, 8 single reps again ( do 2 sets).
Same exercise but point the toes out to work on the abductor.
8 reps of singles, 8 reps of slow pulling the ball in on a count of 2, 8 single reps again ( do 2 sets) Place ball in between your legs and lift up into the air above your hips.
Squeeze the ball with your knees doing 8 single reps, 8 squeeze and freeze holding for a count of 3, 8 single reps (do 2 sets) Slide forward on ball (shoulders upper back on ball) put feet on ground but on your heels only.
Drive stomach up for 8 single reps, 8 reps up and freeze for count of 3, 8 single reps (do 2 sets) Put right knee on ground and right side of body on the ball with arm draping across ball.
Point toe of left foot and lift left leg up - 8 single reps, 4 reps of pulses (small movement keeping the leg at the top of the movement for 7 pulses and then dropping to the ground for 1 count), up and freeze for count of 3 for 8 reps (do 2 sets) Stretch Lay down on back, feet flat on floor a few inches away from your butt.
Breath in pushing your diapham up, then breath out pushing your diaphram into the ground and contracting your stomach in, then slowly drive your stomach up, slowly come back down touching one vertebrae time until flat again, repeat three times.
On the last set before coming back down squeeze your shoulders together and clasp your hands under your body hold for a breath and then slowly come back down one vertebrae at a time.
Still laying on back, bring the heels of your feet together letting your knees fall out to the ground, breathe slowly in and out.
Bring your knees together and keeping left foot on the ground lifting the right leg up, knee straight, place hands behind the knee to bring the leg in for the stretch.
Hold for a breath and then pull the leg in more, lifting your head, breath, then drop your head to the ground and straighten the left leg.
Switch legs and do the other side.
Take right leg, bend and lay over the left side of your body arms out like an airplane and look to the right.
Hold for a breath in and out and then switch sides.
Lay your right ankle of your left knee, reach in between your legs and pull in to stretch, hold for a breath in and out and then switch sides.
Lay your arms and legs flat out on the ground letting your body sink into the ground.
Completely relax, think about letting your muscles sliding off your body.
Do this for as long as you need.
(I say think about melting into a pool of chocolate near the coast of Maui with no little voices, and lovely men everywhere -Katie's shavasna practice)