(Free Workout) Body Weight Lower Body Blast

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Program Introduction:

This workout is a Lower Body Blast using no equipment.  This workout can be paired with the Let’s Get Flexible Part 3 which focuses on Opening up the Hips.  During this particular workout we encourage you to really challenge your Range of Motion and really concentrate on feeling the lower body muscles work.  There’s also a conditioning segment at the end designed to burn out your legs and get your heart rate up for a metabolic boost.

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
Warm-Up
Standing Pelvic Tilts

S1 – 20r

1 For this be sure to really load up the glutes, keep your weight in your heels. Try to squat as deep as you can – go ATG 2/1/2 None
Straight Sets
Single Leg Deadlift

S1 – 12r

S2 – 12r

S3 – 12r

3

This exercise is challenging enough that you do not need a Kettlebell or Dumbbell.  The use of a weight is optional After completing one leg move immediately to the other leg.  Continue for all three sets

 2/0/2 No Rest
Kneeling Glute Kickbacks

S1- 20r

S2 -20r

S3 – 20r

 

After completing one leg move immediately to the other leg. Continue for all three sets.  2/0/2  No Rest
Super Set #1
Bridges

S1 – 15r

S2 – 15r

S3 – 15r

3 Increase the weight for each set, even if just by a little bit. The first set should be HARD to complete, and you start to feel that burn around rep 10 or 11. 2/1/4 No Rest
Single Leg Bridges

S1 – 12r

S2 – 12r

S3 – 12r

3 Please take the 2 leg Bridges at a slow tempo.  Take the time to really SQUEEZE the glutes at the top of the movement. 2/0/2 Minimal rest
Giant Set #1
Sumo Squats

S1 – 15r

S2 – 20r

S3 – 25r

 3  

2/1/2

No Rest  
Frog Jumps

S1 – 20r

S2 – 20r

S3 – 20r

3

 

Explosive No Rest
Walking Lunges

S1 – 20r

S2 – 20r

S3 – 20r

3 10 Steps forward and 10 steps backwards for Frog Jumps and Walking Lunges

2/0/2

No Rest
Jump Lunges

S1 -20r

S2 -20r

S3 -20r

 3 10 Jumps per Leg 

Explosive 

 60s

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.