Скачать или смотреть BEGINNER STEP BY STEP TOTAL LOWER BODY WORKOUT | Full Workout Explained

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Hey, babes!

Today, we'll be doing a 30-minute total lower body workout at the gym. This workout will target your quads, glutes, and hamstrings.

Feel free to follow along with me throughout this video, take screenshots of the workout diagrams included right before and after the workout, or view the full written workout down below if you'd prefer to go at your own pace.

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TOTAL LOWER BODY:
1) Smith Machine Squats | 4x10 reps at 3 RIR
2) Smith Machine Split Squats | 4x10 reps/leg at 3 RIR
3) Leg Press | 4x10 reps at 3 RIR
4) Leg Extensions | 4x10 reps at 3 RIR
5) Hamstring Curls | 4x10 reps at 3 RIR

Full Lower Body Warm-Up Tutorial:    • Do This Warm-Up Before Your Leg Workouts  

RIR: "Reps In Reserve"
Example: Step Ups for 4 sets of 10 reps at 2 RIR = use a weight so that by the end of the 10 reps on one leg, you could only do 2 more reps and nothing more than that. If you could easily perform 3+ reps with good form, increase the weight.

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*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.

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Music Playlist:
(In same order as video)
Grow Apart | Mindme
Show Me Life | Siine ft. Frank Moody
Okay Being Me | Vicki Vox
City Girl | Flux Vortex
Lighting Up My Space | Mindme
Bad Love | waykap ft. Emmi
Ordinary Love | Vicki Vox
I’ve Had Enough | Snake City
angel in disguise | dasloe
Seven You | Vacancy ft. Mia Pfirrman
On Hold | Zorro


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