Female Lower-body Builder
26 April – 18 July

Week 10

Monday – July 5

Wednesday – July 7


Warmup – 15 Minutes
Goblet Squat – 30s
Step-ups – 60s
Lateral Walk – 30s
Split Jumps – 30s
Slide Lunges – 30s
Toe-touches – 30s
Reverse Crunches -30s
Plank – 30s
Static Squat – 30s
x4

Week 2

Monday – May 3


Warmup – 15 Minutes
One Leg Squat – 6(each leg)
Squat Jump – 10 reps
KB Front Squats – 15 reps
Plank Up/Downs – 12
Rest 0:30
x2

DB Push Press – 8 reps
DB Row – 8 reps(each side
Lateral Bear Crawl – 20 reps
Superman -12 reps
Knee Tucks – 8 reps
Rest 0:45

DB Deadlift -10 reps

 

Wednesday – May 5

  1. Warm-up 15 Minutes
  2. Squat – 4×12
  3. Leg Press – 4×20
  4. Lunges – 4×25
  5. Cool-down – 5 mins Stair climber/stretch

Friday – May 7

Week 3

Monday – May 10

Wednesday – May 12

Friday – May 14

Week 4

Wednesday – May 19

Alternating Lunges – 20 reps
High knees – 20 reps
Jump Lunges – 10 reps
180 Squats – 10 reps
Lateral Shuffle – 10 reps
Low Walks – 20 reps
x3

Friday – May 21

DB Bent over Row – 10 reps
DB Alternating Squat Lunge – 20 reps
DB Hammer Curl Press – 10 reps
DB Deadlift – 10 reps
DB Calf raise Shrug – 10 reps
x4

Saturday – May 22

Wearbands Workout

Jumping Jacks – 20s
High knees – 20s
Burpees – 20s
x3

Step-ups – 10reps (right)
Jump Squats – 5reps
Step-ups – 10reps (left)
Jump Squats – 5reps

Walking lunges – 10reps/steps
Broad jump – 3-5reps(back to start position)
x4

Week 5

Monday – May 24


Stair Master – 15m
Banded Lateral Walk – 3×10 steps
Row Machine – 3x60s
Leg Extension – 3×15
Glute Kick Back – 3×15
Lateral Leg Raise – 3×15
Bicycle Crunches – 3×30
x3

Wednesday – May 26


Warmup – 15 Minutes
Goblet Squat – 30s
Step-ups – 60s
Lateral Walk – 30s
Split Jumps – 30s
Slide Lunges – 30s
Toe-touches – 30s
Reverse Crunches -30s
Plank – 30s
Static Squat – 30s
x4

Week 8

Wednesday – Jun 16

Alternating Lunges – 20 reps
High knees – 20 reps
Jump Lunges – 10 reps
180 Squats – 10 reps
Lateral Shuffle – 10 reps
Low Walks – 20 reps
x3

Friday – Jun 18

DB Bent over Row – 10 reps
DB Alternating Squat Lunge – 20 reps
DB Hammer Curl Press – 10 reps
DB Deadlift – 10 reps
DB Calf raise Shrug – 10 reps
x4

Week 8

Monday – Jun 14

Wednesday – Jun 16

  1. Warm-up 15 Minutes
  2. Squat – 4×12
  3. Leg Press – 4×20
  4. Lunges – 4×25
  5. Cool-down – 5 mins Stair climber/stretch

Friday – Jun 18


Warmup – 15 Minutes
One Leg Squat – 6(each leg)
Squat Jump – 10 reps
KB Front Squats – 15 reps
Plank Up/Downs – 12
Rest 0:30
x2

DB Push Press – 8 reps
DB Row – 8 reps(each side
Lateral Bear Crawl – 20 reps
Superman -12 reps
Knee Tucks – 8 reps
Rest 0:45

DB Deadlift -10 reps