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Lower Body 1

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

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Tempo

6

90
secs

10

3

2:1:2

Smith Machine Back Squats

Cable Adductions

Hyperextension Machine

Omni Leg Press

Sumo Squats

(Quadriceps, Gluteus Maximus, Hamstrings)

(Adductor Magnus, Adductor Longus, Adductor Brevis, Gluteus Maximus)

(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)

6

90
secs

10

3

2:1:2

(Quadriceps, Gluteus Maximus, Hamstrings)

(Quadriceps, Gluteus Maximus, Hamstrings)

Nearly There!

Exercise

RPE

Sets

Reps

Rest

Tempo

Tutorial

Russian Twists

6

90
secs

10

3

2:1:2

(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Calve Raise Machine

Squat Pulses

Plank Jacks

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

6

90
secs

10

3

2:1:2

(Calves)

(Quadriceps, Hamstrings, Calves, Hip Flexors, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Abductors, Adductors, Rectus Abdominis, Obliques)

(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)

Congratulations!

You completed the workout, awesome job! Go have a well-deserved rest!

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