In this article I will share with you exactly what your lower body gym routine should look like. This lower body workout should take about 90 min, so it’s not going to be as easy as running on the treadmill, although it will start with this. We are going to perform a total of 13 exercises for legs, buttocks and abs.
Lower Body Gym Routine
Before starting this lower body gym routine, there should be about 5 minutes of easy warmup exercises and stretching. So give a good stretch to your body and let’s start this lower body gym routine.
1. Incline Treadmill Running
Put the treadmill to an incline and start walking quite quickly just to get your heart rate and breathing up and to get a little sweaty. I recommend to do this for 10 minutes on level 2 for incline and 5,5 km/h for speed.
2. Skipping Rope
Do a skipping rope workout for a minute and then repeat it for a total of 3 sets.
3. Straddle Squat Jumps
This is amazing for your butt and legs, but make sure you jump as low as you can to really feel it in your legs. Just do 3 sets of 12 jumps each.
4. Kettlebell Swings
Make sure that you’re not swinging any higher than eye level whilst keeping your back straight. keep it swinging for 3 sets of 15 reps each.
5. Kettlebell High Pull
This one is a fun one, just get the elbows up to your chin level. It is really great for your butt so go down as low as you can. Again, just watch your back and make sure it’s nice and straight. Perform 3 sets of 15 reps each.
6. Smith Machine Squats
It’s squats o’clock so make sure that you put the safety bars up if you’re using the smith machine. This way if you drop it, it’s not going to land on your back. I recommend you to go on 15 kg on each side for this workout, or even better, start light and when you become more confident only then increase the weights. The main thing is to keep your back straight and to stick your butt out. Do 3 sets of 12 repetitions each.
7. Seated Leg Curls
Make sure that you really bring it all the way underneath the machine and squeeze your legs as you do it. You’ll see that your legs start to shake a little bit, but you still want to go for about 12 reps and 3 sets.
8. Leg Extensions
You need to bring your legs up to the top and squeeze your legs as you do it. Again, do 3 sets of 12 reps each.
9. Lying Leg Curls
This exercise feels amazing on your lower body. You just want to see what weight is going to work better for you, so again, start lighter and end up heavier. The most important part is that you really bring it all the way up to your butt. Let it touch it and bounce off. Perform 3 sets of 12 reps each.
10. Leg Press
You wanna go heavy with this and again, do 3 sets of 12 reps each. Make sure that your back is protected and that you’re going at the full range of extension.
11. Russian Twists
I always like to finish my workout with core and abs exercises. Choose a ball with a weight suitable to you and do 30 seconds in each side and repeat it 3 times.
12. Double Leg Side Crunch
Lay down onto one side because this exercise is a killer. Rest on one buttock and bring your legs and your upper body up into a crunch. Again, do both sides, 30 seconds each side, 3 times over.
13. Superman Exercise
Lie down on your belly with your legs and your upper body raised up, and with arms fully stretched. Stay in this position for a minute and then repeat for 3 times. Just try not to put too much pressure on your lower back.
The lower body gym routine is done and you need to stretch for 5 minutes to cool down a little. Try to establish your normal breathing during this time and really chill out. If you enjoyed this, feel free to share it with your friends and family. Also you can check the workout routine for your upper body. Stay fit!
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