Full Body - Lower Body Focus
Building on your recent full body circuit, this session prioritizes leg strength while maintaining total body engagement. We will utilize compound movements to maximize calorie burn and improve lower body muscle tone.
Warmup
(3)Treadmill Walk
Walk at a brisk pace of 5.0-6.0 km/h to increase heart rate.
Dynamic Leg Swings
Hold a rack for support and swing one leg forward and backward, then switch sides.
Arm Circles
Rotate arms in large circles forward and then backward to mobilize shoulders.
Main Workout
(5)Barbell Back Squat
Rest the bar on your upper traps, sit back into your hips, and drive through your heels to stand. Keep your chest up.
Dumbbell Alternating Lunges
Hold dumbbells at your sides. Step forward until both knees are at 90-degree angles, then push back to start.
Dumbbell Chest Press
Lie on a bench and press dumbbells from chest level until arms are straight. Control the descent.
Seated Cable Row
Pull the handle toward your abdomen while keeping your back straight and squeezing your shoulder blades together.
Kettlebell Deadlift
Hinge at the hips to lower the weight toward the floor, keeping it close to your shins, then snap hips forward to stand.
Cooldown
(2)Standing Quad Stretch
Pull one heel toward your glutes and hold, feeling the stretch in the front of your thigh.
Seated Forward Fold
Sit with legs extended and reach for your toes to stretch the hamstrings and lower back.