3.0 | Beginner Fitness & Health

Lower Body Workout

Warm-up:

Warm up on the exercise bike for 5-10 min.

Perform each exercise with 10-12 reps with 30 seconds rest between sets.

LEVEL 1 MONTH 1

Exercise Descriptions

Squat:  Stand straight with feet hip-width apart. Tighten your stomach
muscles. Lower down, as if sitting in an invisible chair. Straighten your
legs to lift back up. Repeat the movement. (Hold dumbbells at your
sides for more difficulty)

Strengthens: quadriceps, hamstrings, glutes, and core muscles.

Glute Bridges: Lie on your back with your knees bent and feet flat on
the floor. Keep your feet underneath your knees. Raise your hips up
towards the ceiling engaging your core and squeezing your butt as you
do. You should be making a long diagonal line with your body, from
shoulders to knees. Hold this position for three seconds. Then, lower
your hips back down to the floor. Repeat movement.

Strengthens: Glutes, quadriceps, and hamstrings muscles.

Donkey Kicks: Start on all fours, on the floor, with your hands directly
under your shoulders and your knees directly under your hips. Your
back should be straight with a neutral spine. Keep your right knee at a
90-degree angle as you slowly raise your leg behind you until your thigh
is almost parallel to the floor. Pulse your flexed foot toward the ceiling
by squeezing your glutes. Continue until you have performed required
number of reps. Return to start position and repeat with left leg.

Strengthens: Glutes, hamstrings, and core muscles.

Fire Hydrants: Start on all fours, on the floor, with your hands directly
under your shoulders and your knees directly under your hips. Keep
both hips squared toward the floor. Your back should be straight with a
neutral spine. Keep your right knee at a 90-degree angle as you slowly
raise your right leg to the side, until it is parallel to the ground. With
control lower your leg back to the ground. Continue until you have
performed required number of reps. Return to start position and repeat
with left leg.

For an added challenge, wear a light resistance band
around your ankles.

Strengthens: Glutes, hip abductors, core muscles.

Elbow to knee oblique twist: Stand up with your feet shoulder width
apart. With your knees slightly bent. Place your hands behind your
head. Lift your left knee to the side, keeping your left leg bent at a 90-
degree angle. Simultaneously bring your right elbow down to meet with
your left knee. Using a rotation movement. Lower your left leg. Raise
your right knee and repeat the movement with your left elbow meeting
your right knee. Continue movement with required number of reps.

Strengthens: Obliques, rectus abdominis, hip flexors, and transverse
abdominis muscles.

Bicycle Crunches: Lie flat the floor with your lower back pressed to the
ground. Put your hands behind your head, then bring your left knee in
towards your chest and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground.
As you turn your upper body to the left, bring your right elbow towards
the left knee. Now switch sides and do the same motion on the other
side.

Strengthens: Rectus abdominis, obliques, hip flexors and
transverse abdominis muscles.

***Please be advised: A physician’s consult is recommended when
starting any fitness or nutrition plan. The provider is not responsible
for any health- related injuries or illness resulting from using any of
their health and fitness plans. ***