FREE Lower Body Workout + How to Progress Over 4 Weeks!
Keep it simple! You don’t need 10+ exercises and an overly complicated routine to see BIG results! Try out this lower body workout and check the weekly progression! If you love it, send me an email and let me know at info@jennpappas.com!
What you’ll need: a set of dumbbells and a bench or something similar to rest your top knee onto (coffee table, chair, edge of a sofa, etc.)
Exercises: DB Front Squat (option to replace with a Barbell Front Squat), DB Squat (option to replace with a Barbell Back Squat), DB Alternating Reverse Lunge, DB Curtsy to Lateral Lunge, Adductor Side Plank
Week 1:
Circuit 1: 3 rounds
DB Front Squat x 8-10 reps
Rest :60 seconds
Circuit 2: 3 rounds
DB Squat x 8-10 reps
DB Alternating Reverse Lunge x 16-20 reps total
Rest :60
Circuit 3: 3 rounds
DB Curtsy to Lateral Lunge x 8-10 reps each side
Rest :30 seconds
Circuit 4: 3 rounds - TABATA style
Adductor Side Plank :20 seconds on/:10 seconds rest
Week 2:
Circuit 1: 3 rounds
DB Front Squat x 10-12 reps
Rest :60 seconds
Circuit 2: 3 rounds
DB Squat x 10-12 reps
DB Alternating Reverse Lunge x 20-24 reps total
Rest :60
Circuit 3: 3 rounds
DB Curtsy to Lateral Lunge x 10-12 reps each side
Rest :30 seconds
Circuit 4: 3 rounds - TABATA style
Adductor Side Plank :30 seconds on/:10 seconds rest
Week 3:
Circuit 1: 4 rounds
DB Front Squat x 10-12 reps
Rest :60 seconds
Circuit 2: 4 rounds
DB Squat x 10-12 reps
DB Alternating Reverse Lunge x 20-24 reps total
Rest :60
Circuit 3: 3 rounds
DB Curtsy to Lateral Lunge x 10-12 reps each side
Rest :15 seconds
Circuit 4: 3 rounds - TABATA style
Adductor Side Plank :45 seconds on/:15 seconds rest
Week 4: Deload Week* (repeat week 1)
Circuit 1: 3 rounds
DB Front Squat x 8-10 reps
Rest :60 seconds
Circuit 2: 3 rounds
DB Squat x 8-10 reps
DB Alternating Reverse Lunge x 16-20 reps total
Rest :60
Circuit 3: 3 rounds
DB Curtsy to Lateral Lunge x 8-10 reps each side
Rest :30 seconds
Circuit 4: 3 rounds - TABATA style
Adductor Side Plank :20 seconds on/:10 seconds rest
Workout Notes:
Week 4 is a deload week, an intentionally programmed “recovery” week that decreases the intensity of the workout without losing progress.
From week to week, intensity is changed by reps/sets/recovery time, increasing total volume. There is no need to also adjust weights. If you progress too much, too quickly, you are putting yourself at risk of injury! Take it slow!
For video demonstrations of these exercises, check out my reel on instagram here!
Don’t forget to send me an email if you try it out at info@jennpappas.com! If you have a specific goal you are training for, or are looking for 1:1 training, let’s do this! Email me at the above address or click here to get started!