General Fitness

Beginner Lower Body Workout

This workout is designed for the person just starting a lifting routine.  The goal of this workout  is to set a base layer of training so that you can build for the future.  These are basic exercises that will hit all the major muscle groups in the lower body.  To begin, you should do  3 sets of 12 repetitions.  Starting with a high repitition workout (greater than 15) or a heavy workout (sets of 8 or less) can lead to injury.  You should do this workout for 4-6 weeks and then move to your next phase of training. You should add weight each set and reach muscle failure on your last set around 10 or 11 repetitions.  If you can complete all three sets you know to increase the weight next time.  It is essential to maintain proper posture when lifting lower body.  You should keep your head up, keeping your shoulder blades pinned together while keeping your shoulders down.  Failure to maintain proper form will lead to increased rate of injury,

Leg Press

Standing Lunges

Step-ups (On an 18" bench is ideal for most people)

Single Leg Squats

Leg Extensions

Seated Leg Curls

Standing Calf Raises

Seated Calf Raises

Good Luck!  If you need help contact: todd@peakspeedandstrength.com