The Model Advocate: Lower Body Workout

TMA: Lower Body Workout

Lomax CEO & Founder, Jonathan Lomax, has been working with The Model Advocate to design a ‘Forever Workout Guide’ that covers all of the fundamental moves to help build a strong foundation for a lifetime of fitness pursuits!

Working on every aspect of fitness including cardiovascular endurance, strength, mobility, toning, flexibility, each workout can be done basically anywhere (in a park, at home, in a gym) with minimal equipment. The first workout in the series focuses on toning the legs and bum using only your own bodyweight. Don’t be put off by the lack of heavy weights – it’s challenging and most importantly, effective.

Head over to themodeladvocate.com for more information on bodyweight training and don’t forget to check out the video below!

WARM UP:
Exercise Sets Time Notes
Lying leg lifts 1 30’s per leg per move Moves: lateral, reverse, frontal
Hip flexor pulses 1 30’s Hands flat on the floor
Hamstring activation 1 30’s per leg Leg elevated; back foot flat
Crab Walks 1 30’s Build to a minute
 

BLOCK 1:

Exercise Sets Rep Notes
Air Squats with glute kick back 3 20 Adapt with ankle weights and/or glute band
Hamstring pull through 3 20 (10 per leg) Use towel or sliders – adapt with ankle weights and/or glute band
Side lunges 3 20 Use towel or slider – adapt with resistance band
 

BLOCK 2:

Exercise Sets Rep Notes
Reverse Lunges 3 20 (10 per leg) Upgrade to slider or towel
Bulgarian Split Squat 3 20 (10 per leg) Upgrade with weights
Single leg RDL 3 20 (10 per leg) Upgrade with weights
 

BLOCK 3:

Exercise Sets Rep Notes
Walking lunges 3 20 (10 per leg) Upgrade with weights
Glute-Hamstring Bridge 3 10 Upgrade with weights and glute band
Isometric wall squats 3 30’s Upgrade with weights and glute band

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