Try out this lower body giant set workout if you are ready to get your lower body looking good. These moves will have your legs shorts ready in no time. Check out all the details in the latest installment of this month’s Inspired To Be Fit.
Lower Body Giant Set Workout with Minimal Equipment
Hi Ya’ll! Happy Monday!
Welcome to Inspired To Be Fit! And welcome to June! A new month means a new theme for weekly workouts. Last month, we covered upper body. In April, we did core workouts. June is all about the lower body and we are starting it off right with a lower body giant set workout! I’m so excited because I love training lower body so much! And this lower body giant set workout is killlller!
[bctt tweet=”Brand new lower body workout! Grab the details #ontheblog! #sweatpink @fitapproach” username=”burpees4bfast”]
Now, training lower body is super important. We have a good majority of our largest muscle groups in our lower body, which means more calorie burn, which means you want to train your lower body (sorry, Tracy Anderson).
Related: Lower Body Burner
You know I’ve been struggling with adrenal fatigue, which means my workouts have been pretty tame or even non-existent. Last week was the first time in months that I’ve WANTED to go to the gym. I made it three days in a row! I’m also going on a cruise the first week in July. Because I need to get back into a workout routine and because I want to be looking fierce for the cruise, June is going to be all about building a better butt!
I’ve never really had a nice round booty or a strong glute muscles. It’s been something I’ve been wanting to focus on for a while and with focusing on the glutes this month AND with my trip coming up, it seemed like the perfect time. This is a pretty doable challenge for me, I think. Nothing too crazy and I’ve already been sharing some workout photos via Instagram.
Related: All About That Bass Workout
The goal is to build a stronger butt by July 1, which will be the first day of the cruise. I’m not going to go crazy at the gym – at least 3 workouts a week, preferably no more than 30ish minutes. And as far as nutrition goes, I’m focusing on cutting out processed treats and eating whole foods. See, not too bad.
Now, this lower body giant set: It’s killer. But it’s gooooood. I took some of my favorite lower body moves and combined them into one workout. I also decided to film / shoot on location, because the gym was closed and I needed some sort of step. The Hubs did a decent job capturing the photos in the 90 degree noon time weather, on Memorial Day. The photos weren’t so bad, but once I started filming, boy was I dripping in sweat!
- Interval Timer (I don’t go anywhere without my MiniMax)
- Set of Dumbbells (I used 15#)
- 1 Kettlebell (optional)
- Box / Step / Ledge / Sidewalk
Set your timer for :45 sec work | :45 sec work | 18 rounds. Complete A1-4 exercises back to back without any rest. After A4 is complete, rest :45sec (pause timer if you need more rest). After the rest break, complete B1-4 exercsies back to back without rest, then rest :45 sec. That is 1 set. Complete 4 sets of A1-4 & B1-4. Take additional rest if needed.
You can certainly do this lower body giant set at the gym. Sub the tiny ledge for an actual box or aerobic step (maybe 6 – 7 high). You can also go heavy on the deadlift and goblet squat, as long as you can still perform the exercise with good form.
- SUMO SQUAT W/CALF RAISE: With legs wider than hip width apart and feet pointed out slightly, squeeze glues and lower down into a squat. Press knees out at the bottom and use inner thighs to stand, squeezing glutes again at the top. Once you stand, perform a calf raise, coming up onto the balls of your feet. Repeat.
- [KETTLEBELL] DEADLIFT: [Heavy bell] between legs. Stick booty back and down, hinging at the hips slightly. Pick up bell with both hands, while keeping lats tight and driving through heels + squeezing glutes on the way up. ** sub kettlebell for trap bar or barbell.
- SQUAT TO LUNGE: Stand upright, shoulders back and down, pelvis slightly tucked. Bring feet a little more than hip width apart, lower into a squat, while sitting butt back. Drive through heels to stand about halfway. Immediately, turn towards the left and lower into a lunge. Return back to a squat, then lunge on the other side. ** stay low for even more of a burn! Thanks to Lindsay for this one!
- 1-2-3 HEISMANS: Stand upright and assume an athletic stance. Quickly step two paces to the left and on the third, bring right knee and left elbow to the midline of the body. Do the same towards the right. To keep time, you can say, ‘1, 2, CROSS.’
- UNEVEN SQUAT W/KNEE RAISE: Stand upright, shoulders back and down, weight up by your chest, pelvis slightly tucked, one foot on an elevation. Lower into a squat, while sitting butt back. Drive through heels to stand and bring the knee of the foot that is on the ground, across the body, to touch the elbow of the leg that is on the elevation.
- CURTSY LUNGE: Stand upright with feet shoulder width apart, pelvis slightly tucked. Bend left knee as right leg lunges behind the left leg, like doing a curtsy. Drive through heel to stand, squeezing glute at the top.
- GOBLET SQUAT: Hold 1 heavy dumbbell (or kettlebell) at chest height, shoulders back and down, with pelvis slightly tucked. Spread feet a little wider than hip width apart, toes turned out slightly. Keeping elbows lifted and out, lower down as low as you can into a squat. Elbows should be on the inside of the knees, ever so slightly pressing them out. Drive through heels to stand.
- BOX JUMPS: Stand upright, shoulders back and down, pelvis slightly tucked. Bring feet hip width apart, lower into a half squat. Power through heels and squeeze glutes as you jump up onto the box/step/ledge or sidewalk. Stay low and land SOFTLY (no stomping feet!). Squeeze glutes to stand and jump/or step back down – depending on the height of your box.
[bctt tweet=”Can’t wait for a LOWER BODY BURN with this new workout from @burpees4bfast @fitfluential #fitfluential ” via=”no”]
Don’t forget to add your fitness related posts to the link-up below! Any fitness post – it doesn’t have to be on the specific topic! While we know nutrition plays a huge role in fitness and overall healthy living, Jill and I would like ITBF to focus totally on the fitness aspect of healthy living. We’d like this to be a go-to resource for workouts and fitness information, motivation and support. If you have a delicious recipe to share (and we know many of you do), come back on Friday and link-up with Living a Life of Fitness Health & Happiness.
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Linking up for Wild Workout Wednesday!
How was your weekend!?!? The Hubs and I were in downtown Indy all weekend. We stayed in this swanky, historic hotel which was pretty nice. The bar had old school drinks like an Old Fashioned and Tom Collins, along with Shuffle Board to my 60 year old husband trapped in a nearly 30 year old body was happy. We met out Besties who were in town for a $5 win tasting and got an $8 bottle of blueberry wine! It felt like we were in the episode of Parks and Rec where they go on a wine tasting. We haven’t started drinking it yet, so not sure if it will stain our mouth blue or not. We got a giant chocolate cake, which did my tummy no good, walked The Canal – my favorite spot in the city – and just hung out doing nothing. It was great. Today is our anniversary, hence the Wifey shirt from these photos, and I have no idea what The Hubs decided to get me. All I know is we are getting ALL the take-out sushi from our favorite spot!
So, tell me:
Are you a fan of lower body workouts?
Want to join me in getting your booty looking good?
What did you do this weekend?
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