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Full Body Workout - Lower Body Emphasis

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The great thing about full body workouts are that they can be customized to emphasize different muscles, while still hitting the entire body. This month’s focus is on building a solid foundation for leg size and strength.  Perform the workout two to three times a week for the next four weeks, resting as much as needed throughout the workout.

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Main Workout:

Instructions: Complete each exercise and the prescribed number of reps before moving on to the next exercise.  Try not to rest for more than a minute between each exercise. 

Note:  Modify each exercise as needed to fit your ability. Drink plenty of water before, during, and after your workout. Always consult your physician before starting a new workout routine.

  1. Bulgarian Split Squats: 3 Sets of 12 - 15 Reps

  2. Reverse Lunges: 3 Sets of 12 - 15 Reps

  3. Walking Lunges: 3 Sets of 12 - 15 Reps

  4. Lateral Lunges: 3 Sets of 12 - 15 Reps

  5. Single DB Squat: 3 Sets of 16 Reps (8 Holding the DB in each hand)

  6. DB Leg Curl: 3 Sets of 12 - 15 Reps

  7. DB Renegade Row: 3 Sets of 12 - 15 Reps

  8. Double DB Row: 3 Sets of 12 - 15 Reps

  9. Arnold DB Press: 3 Sets of 12 - 15 Reps

  10. DB Floor Press: 3 Sets of 12 - 15 Reps

  11. DB Curl: 3 Sets of 10 Reps

  12. Single Overhead DB Extension: 3 Sets of 10 Reps

  13. DB Windmill: 3 Sets of 16 Reps (8 Each side)

  14. Single DB Suitcase Walk: 3 Sets of 15 yards (Each side)

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Tags : Free Workouts
categories : Free Workouts