Full Body Workout - Lower Body Emphasis

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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