The last workout I posted as an awesome 35 minute Upper Body Muscle Burn Workout and now today I’m hitting the lower body with this killer Lower Body Muscle Blast Workout!
+ 2 kettlebells – but they can be swapped for dumbbells!
+ a pair of dumbbells
+ a single dumbbell – heavier for those sumo squats!
+ resistance band
+ stability ball
+ exercise mat
PRE WORKOUT WARM UP: This lower body warm up is a great place to get those muscles moving!
POST WORKOUT COOL DOWN: Take at least 5 minutes and work through some lower body stretches, these are a few of my faves!
HOW TO DO THE WORKOUT
Complete the following reps and sets without any rest….ever!
2 sets of double kettlebell FRONT PISTOL SQUAT x5 (per leg)
NEGATIVE STYLE *Click Here for a reminder on how to perform negatives.
dumbbell FRONT SUMO SQUAT x30 reps
resisted GLUTE KICKBACK x25 per leg
CIRCUIT x15 rounds
dumbbell SIDE LUNGE x2 reps + SINGLE LEG STIFF DEADLIFT x 2 reps
SUPERSET x3 sets
stability ball HAMSTRING CURL x15 reps
stability ball dumbbell PULSING BRIDGE x15 reps
TRISET x3 sets
dumbbell alternating CURTSY LUNGE x30 reps total
dumbbell DONKEY KICKS x20 reps (per leg)
dumbbell stability ball SPLIT SQUAT x15 reps (per leg)
SEE THE EXERCISES IN ACTION
double kettlebell FRONT PISTOL SQUAT
+ hold a kettlebell in each hand with the handles of the kettlebells touching and your palms facing each other
+ bend your elbows to hold the kettlebells in front of your chest, stand tall
+ fully extend one leg directly out in front of you (if you have tight hamstrings, you won’t be able to extend as well, so do your best!)
+ engage your core, slowly push your hips back and lower your glutes towards the floor, while bending your knee still aiming to not allow it to go over your toe – squatting rule #1!!!
+ that may seem easy, now here comes the hard part – still with an engaged core, use that bent leg and squeeze your muscles as your push through your heel and get your upper body back into the standing position
TIP: to make the pistol squat easier, set your foot on a bench/couch/chair to support yourself which will help you gain that momentum needed at the bottom of this squat.
dumbbell FRONT SUMO SQUAT
+ grab a hold of a dumbbell with both hands however it’s comfortable (I like holding it vertically)
+ bend your elbows and hold the dumbbell in front of your chest
+ stand in a wide stance with your toes pointing forward
+ engage your core, push your hips back, and very slowly, lower your glutes while bending your knees to at least a 90 degree
+ use your butt and thighs to push yourself back into the standing position
TIP: Remember these are done negative style, so work really slow on the way down.
resisted GLUTE KICKBACK
+ holding a handle of the band in each hand, get down on all fours and place your palms on the ground in front of you, about shoulder width apart with the band handles under your palms
+ keep your knees bent at a 90 degree and place the middle of the band behind one foot
+ using the same foot, lift your knee off the ground and slowly kick your leg back, fully extending your legs, pushing through your heels all while using your glutes to do the work
+ release, bending your knee towards your chest and repeat
These kickbacks are also done in a negative style, so go real slow while kicking back!
dumbbell SIDE LUNGE + SINGLE LEG STIFF DEADLIFT
+ hold a pair of dumbbells in front of your chest and stand with your feet together
+ step to one side, pushing your hips back, bending the same knee while lowering your glutes directly over your shin
+ push through your thighs to go back into the standing position and immediately step towards the opposite side and perform a second lunge
+ step back to center, keeping feet close together, drop the dumbbells down, extending your arms with your palms facing your hips
+ slowly lower the dumbbells towards the floor, bending at the hips, keeping your core engaged
+ use your lower back, hamstrings and glutes to pull the weight back up
+ complete a second deadlift
+ this completes one circuit round, complete a total of 15
stability ball HAMSTRING CURL
+ being on your back with your feet together on top of the stability ball
+ keep your arms fully extended by your sides
+ lift your hips up off the floor, keeping your core engaged and back flat
+ using your hamstrings, bend both knees and pull the stability ball towards you
+ release by extending your legs and rolling the ball back to starting position
TIP: While pulling the ball towards you, think heels to the floor and focus on the entire back of the leg.
stability ball dumbbell PULSING BRIDGE
+ support your upper body on the stability ball, keeping your knees bent at a 90 degree and feet together, flat on the floor
+ hold a dumbbell with both hands on your hips
+ slowly lower your hips – not too much and immediately push through your glutes, raising your hips as high as you can towards the ceiling
+ slowly lower, but not all the way……and push through the glutes, raising the hips towards the ceiling again
TIP: You never want to go into a full rep, think half, pusling reps and continuously squeeze your glutes. They should be engaged throughout each rep. No releasing!
dumbbell alternating CURTSY LUNGE
+ hold a dumbbell in each hand, bending your elbows, keeping the dumbbells at your hips
+ begin standing with your feet together, step one foot back, crossing over to the opposite side of the body, while bending the knee to a 90 degree
+ use your hamstrings, quads and glutes to push yourself back into the starting position
+ immediately complete a rep on the opposite leg, continuing to switch legs after each rep
dumbbell DONKEY KICKS
+ get down on all fours and place a dumbbell behind one knee
+ lift your knee off the floor, and using your glutes, kick your leg back, lifting your knee towards the ceiling
+ engage your glutes and really focus on the butt creating each movement
dumbbell stability ball SPLIT SQUAT
+ stand in front of a stability ball, place one foot back on top of the ball
+ hold a dumbbell in each hand with your arms by your side
+ slowly bend the knee you’re standing on, making sure the knee doesn’t go over the toe
+ use your thighs and glutes to push yourself back into the standing position
+ complete all reps on one leg, then move to the opposite leg
This workout starts with pistol squats, because for me, they are the hardest exercise within this workout. As the hardest and heaviest should always be done first, that’s what I did. I found it hard to add the kettlebells to the pistols so it was more like I did the first 3 or 4 pistols with the weight, then I’d have to finish off with bodyweight. Go ahead and do the same thing if you want to. At this point, I’m not able to get out the full 5 reps with weight….but I’m getting closer! Just need more time.
Ohhh and those pistol squats may look like great form in the picture above, but the picture below…..well….the struggle is real!
It truly shows my struggle with pistols, but as I slowly become better at them, I’m still using my upper body and elbow flaring to help me get up. Haha! This is just a bad case of needing a stronger core!
And with that, I’ll leave you to go kick butt!