I think we can all agree that there is nothing like the feeling after a great workout. We feel strong, accomplished, fierce (and probably very sweaty!). But we all know the struggles of finding the motivation and energy to get to the gym, and then when we arrive there is always the struggle of what do I do? This is something I get a lot of questions about from people who want to expand their gym routine from the bordeom of the treadmill.
No matter what your preferred method is to break a sweat, I always advise my friends to incorporate some type of strength training into their routines. I talked about the benefits of strength training in this post and shared an upper body workout. Today, I’m sharing a lower body workout that can be modified for any fitness level. It combines strength training with pilates and cardio moves that will leave your muscles screaming and sore the next day. Lace up your sneaks, pop in your headphones, pull this baby up on your phone, and hit the gym. You can do it!
Lower Body Workout
ADVANCED: 55-60 minute workout-Starting with Set 1, do 20 reps of each move, 16 reps of each move, and 8 reps of each move. Do the same for Set 2, 3, and 4. Finish with pilates burnout.
INTERMEDIATE: 30-40 minute workout-Starting with Set 1, do 8 reps of each move. Go through each set twice. Finish with pilates burnout.
BEGINNER: 20-30 minute workout-Do 8 reps of each move. Finish with pilates burnout.
[Pattern of set: 1. Strength training 2. Cardio move 3. Pilates move 4. Strength training]
Rear leg lifts (On hands and knees, do # of reps for both sides)
Kettle bell swings
Fire hydrant leg lifts (Do # of reps for both sides)
Hip Thrusts (Back on bench, hold weight on hips and thrust hips up)
Hamstring Leg Curls (Do # of reps for both sides)
Curtsy Lunge (Lunge back into curtsy position)
Wide stance deadlifts
Pop squats (Squat down and tap ground, jump up and bring legs together)
Elbow tap lifts (On hands and knees, pull in knee to elbow and extend leg back out)
Squat steps (In squat position, step out to wide squat position and back in to narrow squat position)
PILATES BURNOUT: 45 seconds on, followed by 15 second pulses
Inside leg lift (Lie on right side, cross left leg over right and lift right leg up and down. Repeat on left side)
Side leg lift (Lie on right side, raise left leg up and down. Repeat on left side)
Rear leg lift (On hands and knees, raise straight leg up and down. Repeat with other leg.)
And don’t forget…no trip to the gym is complete without fierce and comfortable fitness attire. I talked about my obsession with Fierce and Regal in this post and still can’t get over how incredible the line is. Be sure to check out Fierce + Regal online and on Instagram for the amazing pieces I’m wearing in this post and more!
Capri Leggings/ Sports Bra/ The One-Shoulder c/o Fierce + Regal
Photos by: Lauren Listor
Special thanks for Fierce + Regal for working with me on this post.