Description
A lower body workout that is sure to "PUMP" up your old original workout routine
Exercise Routine
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Stand with good posture and feet together holding a medicine ball. Take a step forward with one foot about 3-4 feet with your arms extended out. Keeping your posture slowly lower your back knee to abo...Stand with good posture and feet together holding a medicine ball. Take a step forward with one foot about 3-4 feet with your arms extended out. Keeping your posture slowly lower your back knee to about 2 inches to the ground. As you lower tighten your abdominal wall and rotate your torso to the side of the front leg. Then in one motion push off of your heel and straighten your torso to return to the starting position. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 15 x 15 lbs
Set 2: 15 x 15 lbs
Set 3: 15 x 15 lbs
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Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g...Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees go past your toes. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
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Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r...Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 30 lbs
Set 2: 12 x 35 lbs
Set 3: 10 x 40 lbs
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Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 10 x 35 lbs
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Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical...Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs
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