Posted in Level 2Premium Content

Video 2: Lower Body Strength

The second video in the intermediate series

Lower Body Strength - Introduction

Together we will work strengthening our lower body.

We will use a lot of calories as we move our biggest muscles. 

Lower Body Strength Explained

The muscles of the lower body are the largest in the body. When we focus on strength training in the lower body, it can take a tremendous amount of effort and energy. This is ideal for fat loss (due to the amount of calories used during exercise), fitness, and changing the shape of your legs (due to the muscular adaptations from training). 

It is important to develop healthy movement patterns by practicing squats, stationary lunges, jumping, and calf raises. Ensure that your weight is equally distributed through both feet. Using a mirror for visual feedback can be very helpful to identify movement compensations or shifting weight towards one side.

Make a point to think about the muscles that you are using during each exercise. The connection from the mind to our muscle helps us stay engaged and lowers our risk of injury from distraction. This is especially helpful during jumping movements.

If lower body exercise (especially jumping exercise) is new to you, you may notice feeling a bit of muscle soreness. In case you are wondering, lactic acid isn’t causing the soreness you are experiencing. The burning sensation that you feel during exercise is due to the pH that changes in the muscle as you use energy. The soreness you feel 48-72 hours after exercise is called delayed onset muscle soreness (known as DOMS).

DOMS is caused because of the small tears in your muscles that occur during exercise. These small tears are positive. We break down the existing muscle (like taking down a poorly built wall) and rebuild the muscle stronger (like rebuilding the wall including better and stronger material). This process is how we get stronger.

Feel proud of your effort! You are working hard and making such a big difference in your body.

Get Ready

We are going to focus on quadriceps, hamstrings, glutes, calves, and core

If you feel pain, back off, slow down, or stop. It’s absolutely okay to skip an exercise if it irritates a previous injury in your knees or back. Just hop right back in as soon as you feel comfortable!

As soon as you are ready, grab a chair, and let’s start with the warm up!

Exercise

Focus Area

Sets x Repetitions

Marching in Place

Knees, Hips, Full

2 x 20

Marching with Knee Hug
(slow pace, high knees)

Knees, Hips, Full

2 x 20

Kick Back (1st step / 2nd hop)

Hamstrings

2 x 20

Side Steps/Log Step Over
(1
st step / 2nd hop)

Hips

2 x 20

Front Kicks

Abdomen, Balance

2 x 20

Side-to-Side Lunge

Hips

2 x 10

Calf Raises

Calves

2 x 20


We will do each exercise one time and then repeat the entire group for a total of 2 sets.

Exercise

Focus Area

Sets x Repetitions

Squats

Quads, Hamstrings, Glutes

3 x 12

Thrusters

Full Body

3 x 12

Lunges

Quads, Hamstrings, Glutes

2 x 6 Each Side

Goblet Squat

Quads, Hamstrings, Glutes, & Abdomen

2 x 12

REST

Straight Leg Deadlift

Hamstrings & Glutes

2 x 12

Lying Hip Raise

Glutes

2 x 12

REST

Single Leg Hip Abduction

(straight leg out to the side)

Balance/ Strength

2 x 10 Each Side

Bent Over Kick Back

Glutes

2 x 12

Squat Jumps (or Hops)

Lower Body Power

2 x 10

We will do 2 sets of each circuit before moving on to the next.

Exercise

Focus Area

Sets x Repetitions

Rainbow

Shoulders

1 x 10

Seated Hamstring Stretch Right

Hamstrings

1 x 10 sec Hold

Seated Hamstring Stretch Left

Hamstrings

1 x 10 sec Hold

Lying Quadriceps Stretch Right

Quadriceps

1 x 10 sec Hold

Lying Quadriceps Stretch Left

Quadriceps

1 x 10 sec Hold

Lying Back Stretch w/ Rotation Right

Low Back

1 x 10 sec Hold

Lying Back Stretch w/ Rotation Left

Low Back

1 x 10 sec Hold

Seated Butterfly

Adductors

1 x 10 sec Hold

Seated Toe Touch

Posterior Chain

1 x 10 sec Hold

Downward Dog

Posterior Chain

1 x 10 sec Hold

Deep Breaths & Gratitude

Relaxation

3

Move gently, relax, breathe deep, and return to baseline.

Video 1: Upper Body Strength

Are you ready to build strength in your upper body? We are raising the intensity and focusing our efforts on the waist up!

Video 2: Lower Body Strength

Together we will work strengthening our lower body. We will use a lot of calories as we move our biggest muscles.

Video 3: Cardio & Agility

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate and condition our body to be more efficient.

Video 4: Core & Balance

Let’s challenge our core muscles and our balance. 


A strong core provides support for movement, and can help to improve our balance.

Video 5: Hustle

We are going to move fast. If you don’t have a lot of time, you don’t need to skip your workout.

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