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Lower Body 4
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
6
90
secs
10
3
2:1:2
Split Squats
Plank Jacks
Jumping Lunges
Smith Machine Squats
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Calves, Hamstrings, Quadriceps)
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Leg Extensions
6
90
secs
10
3
2:1:2
(Quadriceps)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Leg Curls
6
90
secs
10
3
2:1:2
(Hamstrings)
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Standing Calf Raise Machine
Cable Twists
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
(Calves)
(External Obliques)
Hack Squat Machine
6
90
secs
10
3
2:1:2
(Quadriceps, Hamstrings, Gluteus Maximus, Gluteus Maximus)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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