{"id":58590,"date":"2023-11-10T00:00:00","date_gmt":"2023-11-09T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-lower-bodyworkout\/"},"modified":"2023-11-10T00:00:00","modified_gmt":"2023-11-09T23:00:00","slug":"20-min-lower-bodyworkout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-lower-bodyworkout\/","title":{"rendered":"Workout of the week:\u00a020-min lower body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ lower body workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, dumbbells, weight plates & leg extension machine<\/p>\n\n\n\n

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

Think of your lower body as the foundation of your life’s structure<\/strong>. Just as you can’t build a house starting from the roof, you can’t achieve a well-rounded physique without first establishing a solid lower body<\/strong>. That’s why people say “never skip leg day”. <\/p>\n\n\n\n

Today, we bring you a lower body workout. <\/strong>That way, you’ll have no excuses to skip this day. It consists of 4 exercises<\/strong>, each with 12 reps<\/strong>, to be completed over 4 rounds<\/strong>. Throughout this training session, you’ll have 1-minute to rest between both exercises and rounds<\/strong>. All combined, this workout will take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n

    \n
  1. Barbell hip thrust<\/li>\n\n\n\n
  2. Dumbbell lunges<\/li>\n\n\n\n
  3. Goblet squat with plates<\/li>\n\n\n\n
  4. Leg extensions<\/li>\n<\/ol>\n\n\n\n

    Leg day, let’s go!<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • 12 reps each<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1-min rest between rounds<\/li>\n\n\n\n
    • 1-min rest between exercises<\/li>\n\n\n\n
    • 20 minutes total <\/li>\n\n\n\n
    • Equipment: Barbell, dumbbells, weight plates & 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 – BARBELL HIP THRUST<\/h3>\n\n\n\n

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

        \n
      • Sit on the ground with a bench behind you, bending your knees, feet planted on the ground.<\/li>\n\n\n\n
      • Hold a barbell and let it rest above your hips.<\/li>\n\n\n\n
      • If possible, use a padded bar or slip something soft between the bar and your body.  It will make the exercise more comfortable.<\/li>\n\n\n\n
      • Lean back, so your shoulders are on the bench and position the bar above your hips. <\/li>\n\n\n\n
      • Drive your hips up, lifting the bar. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.<\/li>\n\n\n\n
      • Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.  <\/li>\n<\/ul>\n\n\n\n