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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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