Written and programmed by Lindsay Gomes, Certified Personal Trainer and Program Master , Founder & Owner Foxyfitmama Training
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
This workout focuses primarily on the lower body: glutes, quads, and hamstrings, while also recruiting core and calves. I love this workout for the fact that it hits all the big lower body muscles, so you will be sure to get a challenging workout that will build muscle, burn calories, and get your heart pumping.
Perform this workout by completing each exercise in order listed, paying close attention to rep range for the first 3 exercises as these are the most challenging. Focus on maintaining proper form and control throughout each movement, and don’t forget to breathe. *If a barbell is unavailable, substitute with dumbbells.
Equipment Needed
A barbell, dumbbells, a kettlebell, a mat, and a resistance band
Fire Hydrants
2 sets x 10-15 reps per leg, Rest Time: 10 secs while alternating legs, 30 secs between sets
Place a resistance band around your thighs, just above your knees. Get on all fours with hands under shoulders and knees under hips. Keep back straight and engage core. Lift right leg out to the side, keeping knee bent at 90 degrees. Pause and squeeze glutes at the top. Lower right leg back down. Switch sides and repeat, alternating for all reps.
Barbell Squat
2 sets x 10-15 reps, Rest Time: 60-90 secs depending on how challenging the weight is and how fatigued you are by the last rep
Place a resistance band around your thighs, just above your knees. Get on all fours with hands under shoulders and knees under hips. Keep back straight and engage core. Lift right leg out to the side, keeping knee bent at 90 degrees. Pause and squeeze glutes at the top. Lower right leg back down. Switch sides and repeat, alternating for all reps.
Barbell Deadlift
2 sets x 8-10 reps, Rest Time: 60-90 secs
Start by standing with feet shoulder width apart, with the barbell on the ground in front of you. The barbell should be centered over your feet. Bend your knees and hinge at your hips to lower your body down towards the barbell. Keep back straight and chest lifted. Your hands should be just outside your knees, gripping the barbell with an overhand grip. Take a deep breath and engage your core. Drive through your heels and extend your hips and knees to lift the barbell off the ground. As you lift, keep back straight and chest lifted. Keep barbell close to your body. Once standing, squeeze your glutes at the top of the movement and pause for a moment. Slowly lower barbell back down by bending at hips and knees. Keep back straight and chest lifted as you descend. Repeat.
Barbell Split Squat
2 sets x 10 reps per leg, Rest Time: 60-90 secs
Stand with feet hip width apart, holding a barbell on your shoulders. Step forward with one foot, keeping your front knee above your ankle. Lower your body by bending both knees until your back knee is close to the ground. Push through your front heel to return to the starting position. Alternate legs and repeat for all reps.
Kettlebell Sumo Squat
2 sets x 15 reps, Rest Time: 60 secs
Stand with feet wider than shoulder width apart, toes pointing outwards at a 45-degree angle. Hold a kettlebell with both hands in front of your chest. Engage core, keep chest lifted. Lower into a squat, bending knees and pushing hips back. Keep back straight and knees in line with toes. Keep kettlebell close to body, hanging between legs. Pause at lowest point, then push through heels to return to starting position. Repeat for all reps.
Pro Tip: Focus on your breathing. Take a deep breath in as you lower, then exhale as you return to start position. This can help you maintain proper form and engage your core muscles more effectively throughout exercise to provide stability and support for the lower back.
Curtsy Lunge
2 sets x 12 reps per leg, Rest Time: 60 secs
Stand with your feet hip width apart, holding a dumbbell in each hand by your sides. Take a step back with your right foot, crossing it behind your left leg. Your right foot should land diagonally behind your left foot, as if you were curtsying. Bend both knees and lower your body down into a lunge position. Your left knee should be directly above your left ankle, and your right knee should be hovering just above the ground. Push through your left heel to return to the starting position, bringing your right foot back to meet your left foot. Repeat the movement on the other side, stepping back with your left foot and crossing it behind your right leg. Continue alternating sides for all reps.
