Written and programmed by Lindsay Gomes, Certified Personal Trainer and Program Master, Founder & Owner Foxyfitmama Training
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Working the lower body and back at the same time allows you to target multiple muscle groups simultaneously, engaging large muscle groups for a higher calorie burn, and improving functional strength and performance. This is a challenging workout incorporating some intermediate lift exercises. Start with weights that feel comfortable.
It is important to warm-up the lower body for this workout to ensure your muscles are properly primed and you avoid the risk of injury. The most challenging of the exercises are performed in the beginning of the workout to ensure you will have enough endurance to complete the entire workout.
Equipment Needed
Barbell, Dumbbells, Bench
Barbell Squat
Sets: 2, Reps: 10, Rest Time: 60-90 secs
Set up the barbell. Position yourself under the barbell, with your feet shoulder-width apart. Grip the barbell with your hands slightly wider than shoulder-width apart. Lift the barbell off of the rack and step back, ensuring your feet are firmly planted on the ground. Engage your core and keep your chest up as you begin to lower your body into a squat position. Bend your knees and lower your hips, keeping your back straight and your weight on your heels. Continue descending until your thighs are parallel to the ground, or as low as you can comfortably go. Push through your heels and extend your legs to return to the starting position. Repeat for reps.
Barbell Deadlift
Sets: 2, Reps: 8-10 per side, Rest Time: 60 secs
Start by standing with your feet shoulder-width apart, with the barbell on the ground in front of you. The barbell should be centered over your feet. Bend your knees and hinge at your hips to lower your body down towards the barbell. Keep your back straight and your chest lifted. Your hands should be just outside your knees, gripping the barbell with an overhand grip. Take a deep breath and engage your core. Keep your weight in your heels as you begin to lift the barbell. Drive through your heels and extend your hips and knees to lift the barbell off the ground. As you lift, keep your back straight and your chest lifted. The barbell should be close to your body throughout the movement. Once you are standing upright, squeeze your glutes at the top of the movement and pause for a moment. Slowly lower the barbell back down to the ground by bending at your hips and knees. Keep your back straight and your chest lifted as you lower the weight. Repeat for reps.
Hip Thrust
Sets: 2, Reps: 10, Rest Time: 60 secs
Set up a bench or stable surface at knee height. Place a barbell on the ground parallel to the bench. Sit on the ground with your back against the bench, feet flat on the floor. Roll the barbell over your legs onto your lap. Engage your core and squeeze your glutes as you lift your hips off of the ground. Push through your heels to raise your hips until your body forms a straight line. Pause at the top and squeeze your glutes. Lower your hips back down slowly. Repeat for reps.
Single-Arm Dumbbell Row (not shown)
Sets: 2, Reps: 15 per side, Rest Time: 60 secs
Stand facing the bench with your feet shoulder-width apart. Hold a dumbbell in one hand with an overhand grip. Place your opposite knee and hand on the bench for support. Your knee should be directly under your hip, and your hand should be directly under your shoulder. Keep your back straight and your core engaged. Your torso should be parallel to the ground. Extend your arm with the dumbbell towards the ground, allowing it to hang naturally. Keeping your elbow close to your body, pull the dumbbell up towards your chest by retracting your shoulder blade. Pause for a moment at the top of the movement, return to start and repeat.
Bent Over Barbell Row
Sets: 2, Reps: 8-12, Rest Time: 60 secs
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a barbell with hands slightly wider than shoulder-width apart. Bend forward at the hips, keeping your back straight and your core engaged. Your torso should be parallel to the floor. Keep your elbows close to your body and pull the barbell up towards your lower chest, squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position. Repeat for reps.
Renegade Row
Sets: 2, Reps: 12-15, Rest Time: 60 secs
Start by placing two dumbbells on the floor shoulder-width apart. Get into a high plank position with your hands gripping the dumbbells, palms facing inward, and your feet slightly wider than hip-width apart. Engage your core and keep your body in a straight line from head to toe. Your wrists should be directly under your shoulders. Lift one dumbbell off of the floor, pulling it towards your chest while keeping your elbow close to your body. Focus on squeezing your shoulder blades together as you perform the rowing motion. Lower the dumbbell back to the starting position and repeat the row with the opposite arm. Continue alternating rows for the desired number of repetitions, maintaining a stable plank position throughout the exercise.
