37 MINUTES / 135 KCAL
At last, the other part of the upper body - lower body split. Click here for our upper body day workout. Lower body day is some people's favourite and some people's least favourite day, but nonetheless it's important to keep doing them both. If not for the strength you will gain in your legs because of it, do it because you will look more balanced. You don't wanna end up with comically tiny legs and a huge upper body.
This workout is gym-based, but you can do it at home just as easily with a pair of dumbbells instead of a barbell. The tools used in this workout are the barbell, dumbbells, the leg press- and curl machine and optionally a kettlebell.
Difficulty
Beginner Experienced Advanced
WARMING UP
We start with a short warming up. Nothing too time consuming, a short five minute row-session or ride on a stationary bike are good examples. Some simple stretches are a good way to warm up too.
WORKOUT
1. Deadlift
Material: Barbell
Glutes, Hamstrings, Lower back
1 set, 15 reps 3 sets, 10-12 reps 4 sets, 8-12 reps What does this mean?
2. Squat
Material: Barbell
Quadriceps, Glutes, Lower back
1 set, 15 reps 3 sets, 10-12 reps 4 sets, 8-12 reps What does this mean?
3. Alternating lunges
Material: Barbell/dumbbells/kettlebell
Quadriceps, Glutes
1 set, 15 reps 3 sets, 10-12 reps 4 sets, 8-12 reps What does this mean?
4. Leg press
Material: Leg press machine
Quadriceps, Glutes
1 set, 15 reps 3 sets, 10-12 reps 4 sets, 8-12 reps What does this mean?
5. Leg curls
Material: Leg curl machine
Hamstrings
1 set, 15 reps 3 sets, 10-12 reps 4 sets, 8-12 reps What does this mean?
6. Standing calf raises
Material: Dumbells
Calfs
1 set, 15 reps 3 sets, 10-12 reps 4 sets, 8-12 reps What does this mean?
COOLING DOWN
Give yourself a cool down. Again, a short five minute row-session or ride on a stationary bike are perfect.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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