Lower Body Strength Week 4 Block 2 50min

Anytime Workouts

This strength workout is

focused on the lower body
with 4-5 sets of 10-12 reps
with 60 seconds of rest in
between sets. We begin
with a few warm up
exercises, then progress to
our main workout, and finish This workout is designed to help you gain strength, burn Your legs not only hold you up and move you around, they • A warm up will prepare you for exercise by increasing
fat, lose weight, improve endurance and help get you in the also contain most of your largest muscle groups. So pack blood flow to the muscles as well as help increasing joint
off with a few stretches. It is best shape of your life and looking great. on some lean muscle and fire up your weight loss with this range of motion
workout.
important to stick to a 8/10 • Perform a 5 minute warm up, starting at a slow pace and
gradually increasing it as you proceed.
effort so choose weights
with that intensity.
# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
Equipment: , Bodyweight, 1 1 1
2 2 2
Dumbbells, Kettlebells 3 3 3
4 4 4
5 5 5
6 6 6

High Knees Butt Kickers Quad Hip Abduction

Cardio Cardio Legs

• Stand upright with your feet together and your arms by
your sides.
1 - Run on the spot raising your knees as high as possible
each step.
2 - Rapidly switch feet and use your arms as if running.
• Stand upright with your hands by your sides.
1 - Jog in place and rapidly kick your legs high back up
behind as if you were trying to kick yourself in the buttocks.
2 - Rapidly alternate legs in a jogging motion.
1 - Kneel on all fours with both knees and hands on the Perform 4 sets of 12 reps for each exercise.
floor.
Use a challenging weight that allows you to complete all
2 - Raise one leg up and out to the side, keeping your knee reps.
bent and moving from the hip.
• Hold briefly, then lower and repeat.

• Complete all reps on one side before switching to the

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
1
2
3
1 30.0 1 30.0 1 10 0.0
4
5
6

Bench Glute Bridge Front Squat Deadlift

Legs Legs Legs

1 - Lie on your back with your knees bent and feet up on a
bench, placing your hands at your sides.
2 - Raise your back and hips off the floor, trying to make a
straight line from your knees to your shoulders.
• Lower yourself back to the floor and repeat.
Perform 5 sets of 10 reps for each exercise.
Use a challenging weight that allows you to complete all
reps.
1 - Hold dumbbells at your shoulders with your palms in
and your feet shoulder-width apart.
2- Squat down, sending your hips back, bending your
knees and keep the dumbbells at shoulder height.
3 - Push through your heels to return to the start position,
keeping your back flat throughout.
Equipment Sub: Barbell
1 - Start in a squat position with your feet hip-width apart,
your head up and your hips low holding kettlebells on the
floor on either side of your feet.
2 - Stand up lifting the kettlebells, keeping your arms
straight and your back flat.
• Lower the kettlebells back to the floor, sending your hips
back and down and bending your knees.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 12 0.0 1 1 10 0.0 1 10 0.0

2 2 10 0.0 2 10 0.0
2 12 0.0 3
3 10 0.0 3 10 0.0
3 12 0.0 4
5 4 10 0.0 4 10 0.0
4 12 0.0 6 5 10 0.0 5 10 0.0

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 1 of 2
 Lower Body Strength Week 4 Block 2 50min

Anytime Workouts

Lunge Seated Calf Raise

Legs Legs

Perform 4 sets of 12 reps for each exercise.
Use a challenging weight that allows you to complete all
reps.
1 - Stand upright holding dumbbells by your sides with
arms straight.
2 - Take a step forward, dropping your back knee down
and leaning your torso slightly forward with your weight on
your front leg.
1 - Sit on a bench holding dumbbells on your knees with
your feet flat.
2 - Raise up onto your toes, lifting the dumbbells.
• Lower your feet back flat and repeat
• A cool down allows time for your heart rate and core
temperature to begin to drop back to normal levels.
• Perform a 5 minute cool down at a slow pace, using
controlled breathing.

3 - Push off your front foot to return to the start position. Equipment Sub: Barbell

• Complete all reps on one side before switching to the

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
1 1 12 0.0 1 12 0.0 1
2 2
3 2 12 0.0 2 12 0.0 3
4 3 12 0.0 3 12 0.0 4
5 5
6 4 12 0.0 4 12 0.0 6

Glutes Quadriceps Hamstrings Calves

Stretch Stretch Stretch Stretch

• Sit on the floor with one leg straight and the other bent
with your foot crossed over to the outside of the straight
leg.
• Place your opposite elbow on the outside of the bent
knee, turning your torso.
1 - Gently pull your knee across your body with your elbow
as you look to the other side.
• Lie on your side, propped up on one arm with both legs
straight out.
1 - Bend the top knee, grasping your ankle in your top hand
and gently pull your foot toward your buttocks.
• Perform on one side, then switch to the other side.
Alternate sides with each rep.
1 - Sit upright with both legs and arms straight out in front.
2 - Reach forward, lowering your hands towards your toes,
keeping your legs straight.
• Stand upright with your toes of one foot on a step or
elevated against a wall or block.
1- Lean your weight forward, dropping your heel and
pushing into your foot.
• Perform on one side, then switch to the other side.
Alternate sides with each rep.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 60.0 1 60.0 1 60.0 1 60.0

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 2 of 2