When many people go into the gym they find themselves lost and confused. They don’t know where to go or what to do. The biggest problem that these people have is that they don’t have a plan when they set foot into the gym. In order to be successful in anything in life a certain amount of preparation has to go into it and the gym is no different. This is why I will be outlining a sample lower body workout that you guys can use as a template to outline your own workouts in the future. This workout will focus on stability and strength in the lower body, so it will be great for those of you that are just coming back from quarantine!
*How to read tempos
Warm up (3 Rounds)
15 Calorie Row
10 KB Goblet Squats (3131)
10 KB RDL (3111)
1 min Push up Plank
5×5 Front squat working up to something heavy, but not close to max
30 Seconds Marching Plank
Volume/Stability (4 Sets)
10 RDL Light Weight (3131)
10 Glute Bridges (3 sec squeeze at top of rep)
1 Min Wall Sit
Breathe (10 min continuous work)
Row/Run 1 minute
This workout starts with a focused warm up. It’s intended goal is to increase the heart rate while activating the muscles that will be used for the main giant set. The goblet squats with a slow tempo are a great squat primer and the RDLs are perfect for getting the hamstrings and lower back firing.
The next part is a giant set. I love working out in giant sets because they get more done in a short amount of time. I first learned about giant sets from Brian Alsruhe on youtube. When performing a giant set you do the first exercise immediately into the second exercise and then immediately into the third without rest until the end. You’ll get an awesome sweat going and not waste anytime in between exercises.
The volume/stability sets are what I have been using to build my foundation for when I get back to lifting heavier weights. During these sets I focus on what I call “mindful contractions.” I try to feel the muscles that I want to be utilized during each rep and I go slow as slow as possible. Try to keep your form as perfect as possible to build healthy habits moving forward. These sets are more about quality reps rather than quantity, so don’t push yourself to the point that your form or tempo breaks down.
Finally, I like to end my workouts with a little breathing section. This is where I get my heart rate up and focus on quality movement without breaks. You should not be going balls to the wall during this portion of the workout. You should focus on a sustainable pace and hold that for the duration.
Thanks guys for checking out this post. It means the world to us! Make sure you head over to our finance page and see the recent post we have up over there. Make sure to check back soon for an upper body template if you enjoy this one. Also, if you find any information on our site useful share it out for us! We want to help as many people as we can to manage their health and their wealth. We want you to learn the things schools left out!
Remember Fitness + Finance = Freedom!
All content and information on this website including our programs, products and/or services is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and we do not warrant that the information presented herein is free of any errors or omissions. We are not providing medical, health care, nutrition therapy or coaching services to diagnose, treat, prevent or cure any kind of physical ailment, mental or medical condition. A professional-client relationship with you is only formed after we have expressly entered into a written agreement with you that you have signed including our fee structure and other terms to work with you in a specific matter. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health related decisions. For your health related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
You agree that under no circumstances, we and/or our officers, employees, successors, shareholders, joint venture partners or anyone else working with us shall be liable for any direct, indirect, incidental, consequential, equitable, special, punitive, exemplary or any other damages resulting from your use of this website including but not limited to all the content, information, products, services and graphics presented here. You expressly agree that your use of the website is at your sole risk and that you are solely responsible for the accuracy of the personal and any information you provide, outcome of your actions, personal and business results, and for all other use in connection with the website. You also expressly agree that we and/or our officers, employees, successors, shareholders, joint venture partners or anyone else working with us shall not be liable to you for any damages resulting from 1) any errors or omissions on the website, delay or denial of any products or services, failure of performance of any kind, interruption in the operation and your use of the website, website attacks including computer virus, hacking of information, and any other system failures; 2) any loss of income, use, data, revenue, profits, business or any goodwill related to the website; 3) any theft or unauthorized access by third party of your information from the website regardless of our negligence; and 4) any use or misuse of the information, products and/or services offered here. This limitation of liability shall apply whether such liability arises from negligence, breach of contract, tort or any other legal theory of liability. You agree that we provide no express or implied guarantees to you for the content presented here, and you accept that no particular results are being promised to you here.