Work Your Lower Body

We all need a strong lower body. Think about all the times you need to squat and pick something up throughout your day. Well it’s time to strengthen those muscles so you lessen your chance for injury. You might look a little toner and tighter as well! Here are some moves you can do at the gym or at home. Be sure to visit mytrain360.com to watch the video demos for these exercises!

Exercises with Sets and Reps

Step Up to Reverse Lunge w/DBELLS off BENCH
Standing on bench - Holding dumbbells - Step off bench with one leg - Into reverse lunge position - Step back on to bench
Beginner: 3 Sets of 6 Reps with 45 Seconds Rest
Int / Advanced: 3 Sets of 10 Reps with 45 Seconds Rest

Heel Touch Squat w/DBELLS
Standing up - Holding dumbbells down by side - Squat down and hop up
Beginner: 3 Sets of 8 Reps with 45 Seconds Rest
Int / Advanced: 3 Sets of 15 Reps with 45 Seconds Rest

Forward Lunge w/DBELL Overhead Hold
Standing up - Lunge forward - Raise opposite arm of lunging leg overhead and bend towards side
Beginner: 3 Sets of 6 Reps with 45 Seconds Rest
Int / Advanced: 3 Sets of 10 Reps with 45 Seconds Rest

Lateral Step-Down Taps from BENCH
Standing on bench - Bend knees - Step down with one leg then back up - Alternate legs staying low
Beginner: 3 Sets of 5 Reps with 45 Seconds Rest
Int / Advanced: 3 Sets of 8 Reps with 45 Seconds Rest

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