|Doable Workouts that Work - Lower Body
DO-ABLE WORKOUTS - Lower Body
Below you'll find a list of workout modules that includes a variety of fitness modalities from kettlebells to bodyweight - individual workouts that can be combined or stand alone. Intensity can easily be adjusted to fit your current level (see notes with each module). Exercise is a high itensity activity, you assume all risk.
L-1 Squat Mountain
LOWER BODY
L-2 SQUAT Any type / follow the below rep sequence
2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
*Rest about one minute between sets, adding resistance is optional.
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L-3 Fast Tens - Squats
LOWER BODY
SQUAT 10 reps every minute for 5 minutes (50)
*Set a timer for five minutes, at the top of every minute perform 10 squats, resting in between. Note, this is not meant to be done with heavy weight barbell squats. A better way to approach this set would be Air, Sandbag, Med Ball, or Dumbbell squats.
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L-4 Old School Floor Routine
LOWER BODY / CORE
Single Straight Knee Leg Raise (supine) Goal 20 Reps
Side Leg Raise (side) Goal 20 Reps Left / 20 Right
Single Rear Leg Raise (prone) Goal 10 Reps Left (brief hold) / 10 Right
Double Rear Leg Raise (prone) Goal 20 Reps Left (brief hold)
Yoga Child Pose (prone) Hold One Rep for 30 Seconds
*Repeat one to three rounds. Do as many reps as you can with good form, work up to numbers indicated.
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L-5 One Hundred
LOWER BODY
100 Squats
*Use any style of squat to control intensity (IE: sandbag / air squat). Do the 100 reps in any rep sequence that works best for you (IE: ten reps, ten times). Rest when needed. Gradually increase reps per set over time, or add resistance, modifiy movement, to increase intensity.
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L-6 Lunge Around the Clock
LOWER BODY
FORWARD LUNGE 10 / 10 or NM (near max)
RIGHT SIDE LUNGE 10 or NM
REAR LUNGE 10 / 10 or NM
LEFT SIDE LUNGE 10 or NM
*Repeat from one to three rounds. Rest when needed.
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L-7 Walk-In-The-Park
LOWER BODY
Forward Lunge 20 yards
*Repeat two to five times. Increase intensity by adding resistance (IE: Sandbag, medicine ball, body bar), and reducing rest between sets. Rest when needed.




L-8 Squat / Swing
LOWER BODY
Squats 20
Swings 20 left / 20 right
*Repeat one to five times. Increase intensity by adding resistance, or completing all five rounds. Rest as needed, after Swing set preferred.




KETTLEBELL REP RANGES
KETTLEBELL EXERCISE / RPM*
SWING: Work at natural pace
CLEAN: 6 to 20 rpm
PRESS: 6 12 rpm
PUSH PRESS: 6 to 20 rpm
JERK: 6 to 20 rpm
LONGCYCLE: 4 to 12 rpm
HALF SNATCH: 6 to 18 rpm
SNATCH: 12 to 20 rpm
*RPM = reps per minute

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>>WARM UP VIDEO

Design your own High Intensity Workouts
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