Workout # 1 Lower Body

Grab your weights (cans…whatever) – heavier weights if you can.


Exercise 1

2 sets of 15-20 reps 

Goblet Squats – use one weight (whichever weighs the most!)

Hold the weight near your collarbone with both hands; when you squat make sure you stick your butt out while keeping your back straight. For this squat, your elbows should (if you can) touch the inside of your knees.




Exercise 2

2 sets of 15-20 reps  (each side!)

Weighted Lunges – a reasonable weight (approx 4 kilos in each hand if possible)

Keeping your weight evenly balanced take one step forward with your right leg; bend your knee to the floor (or as low as possible) keeping the weights down by your side. Return to your original position and then repeat with your left leg – this is ONE rep.



Exercise 3

Hold for 30 seconds – 3 reps

Wall Squat – you can do this exercise with or without a fitball if you like.

Leaning against the wall have your feet out in front of you about a shoulder-width apart; squat down until your body is parallel to the floor – hold for thirty seconds before standing back up. Do not put your hands on your thighs – that’s CHEATING!

01 - wall squat


For an extra challenge do the wall squats using a fit-ball AND a weight in each hand



Exercise 4

2 sets of 20 reps

Hamstring Curl with Fitball – obviously you will need a fitball and a towel (or a mat)

Laying on the floor place the balls of your feet only on the fitball; raise your hips up off the floor and draw the ball in towards your butt before pushing it back out – that’s one rep.


Exercise 5

2 sets of 20 reps – each side!

Side Leg Raise – with Fitball

On your side, roll until your right hip and the smaller curve of your ribs is on the fitball; steady yourself with one hand on the floor and the other on your hip. Keeping your right leg steady on the floor lift your left leg straight up as high as you can in the air and then lower it back down. Keep the movement smooth and slow.



Exercise 6

2 sets of 15 reps – each side

Single Leg Glute Bridge – Laying on the floor with your legs bent up; lift one leg up and then raise your hips up off the floor: do this fifteen times before swapping legs and repeating. This is one set.

single leg glute bridge


Exercise 7

2 sets of 15 reps – each side

Back Extension – Brace your feet against a wall and roll forward on the fit-ball until your  body weight is mostly on your pelvis – let the top half of your body curl over the fitball in a resting position with your hands behind your head. Lift the top half of your body up as high as you can – that is one rep.



Make sure you STRETCH or your legs will be useless tomorrow!



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