{"id":58322,"date":"2022-11-07T00:00:00","date_gmt":"2022-11-06T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/35-min-lower-body-strength-workout\/"},"modified":"2022-11-07T00:00:00","modified_gmt":"2022-11-06T23:00:00","slug":"35-min-lower-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/35-min-lower-body-strength-workout\/","title":{"rendered":"Workout of the week: 35-min lower body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ lower body strength workout \/ 35 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, lower back bench & leg extension machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

Never skip leg day<\/strong>. If you have any gym experience, you definitely heard this one. There are even memes about it<\/a>. Jokes aside, the fact remains: lower body workouts are sometimes neglected in favour of upper body ones.<\/strong> But they shouldn’t because they’re crucial for a balanced, whole-body routine. <\/strong>Plus, strong leg muscles help you<\/strong> build a strong and stable foundation<\/strong>, maximising and boosting your fitness performance.<\/p>\n\n\n\n

To bring a little diversity to your workouts and get all the benefits above, we bring you this lower body strength workout<\/strong>. It has 5 exercises<\/strong> with 12 reps<\/strong> each. You’ll perform 4 rounds<\/strong> in total, and rest 45 seconds between each round and exercise<\/strong>. All combined, this workout should take you around 35 minutes<\/strong> to complete. Since this is a strength workout with a fairly low number of reps and plenty of time to rest, make sure you add a little more weight<\/strong> than usual to each exercise.<\/p>\n\n\n\n

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  1. Dumbbell sumo squat<\/li>\n\n\n\n
  2. Dumbbell deadlift<\/li>\n\n\n\n
  3. Hyperextensions<\/li>\n\n\n\n
  4. Reverse lunge into front lunge<\/li>\n\n\n\n
  5. Leg extensions<\/li>\n<\/ol>\n\n\n\n

    When you’re ready, let’s start this workout! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises <\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 4 rounds <\/li>\n\n\n\n
    • 45-sec rest between rounds and exercises<\/li>\n\n\n\n
    • 35 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells, lower back bench & leg extension machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – DUMBBELL SUMO SQUAT <\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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      • Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.<\/li>\n\n\n\n
      • Feet apart (about twice your shoulder width) with your toes pointing out slightly. <\/li>\n\n\n\n
      • Lower your body as far as you can, hips back and knees bent. <\/li>\n\n\n\n
      • Pause before pushing yourself to the starting position. <\/li>\n\n\n\n
      • Maintain your core tight and your torso upright. <\/li>\n<\/ul>\n\n\n\n