Lower Body + Core
Regular workout
Created by Danny Kennedy on 13 May 2022, last updated on 13 May 2022.
est. 24 minutes
Equipment
Body weight
Cable
Dumbbell
Machine
Instructions
In this session you will choose a weight on each exercise
that you could typically do for around 15 reps, you'll stay
on that exercise until you achieve 50 reps total before
moving to the next.
Place as much of your weight as possible into the KB handle, right under the hip bone
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Rest 90 sec between sets
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Rest 90 sec between sets
1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Legs fully straight in front of you, back of lower legs on top of the padded lever. Grasp the side handles on the machine as you point your toes straight.
2. Curl your legs downward as far as possible.
3. Return to starting position.
4. Repeat.
Rest 90 sec between sets
Rest 90 sec between sets
Rest 90 sec between sets
Head forward, underhand grip, mid-back in line with the bench, pelvis tucked under, push through the heels
Rest 90 sec between sets
1) Start by grasping a dumbbell in your left hand and standing on the edge of an elevated platform. Let your left heel drop as far as possible.
2) Keeping your body straight, raise your left heel up as far as possible.
3) Pause and squeeze the calf muscle, and then slowly lower your heel back down as far as possible.
4) Repeat for desired reps.
Rest 90 sec between sets
1. For this exercise, keep your core engaged, especially when you're lifting your feet up off the floor but also while they're returning and getting close to the ground again.
2. Lie with your back flat on a ground and your legs extended in front of you.
3. Place your hands on your sides with your palms down.
4. As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
5. As you inhale, slowly lower your legs back down to the starting position.
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
1.Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Legs fully straight in front of you, back of lower legs on top of the padded lever. Grasp the side handles on the machine as you point your toes straight. 2.Curl your legs downward as far as possible. 3.Return to starting position. 4.Repeat.
1) Start by grasping a dumbbell in your left hand and standing on the edge of an elevated platform. Let your left heel drop as far as possible. 2) Keeping your body straight, raise your left heel up as far as possible. 3) Pause and squeeze the calf muscle, and then slowly lower your heel back down as far as possible. 4) Repeat for desired reps.
1. For this exercise, keep your core engaged, especially when you're lifting your feet up off the floor but also while they're returning and getting close to the ground again. 2. Lie with your back flat on a ground and your legs extended in front of you. 3. Place your hands on your sides with your palms down. 4. As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. 5. As you inhale, slowly lower your legs back down to the starting position.
1.For this exercise, set the rollers at shoulder height. 2.You’re gonna be focusing on your abdominals even though your arms will be moving. 3.Have a nice soft knee bend and have a quiet body or a still body where you’re not moving. 4.With your side to the cable, grab the handle with both hands. 5.You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. 5.Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged. 6. Repeat.