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5-4-3-2-1 Lower Body Blast Workout

5-4-3-2-1 Lower Body Blast Workout

If you’re looking for a workout that will increase your lower body strength, you’ve come to the right place.

This combination of basic lower body exercises will blast your muscles with heavy weight and a low number of reps, which is the perfect recipe for building lean muscle.

5-4-3-2-1 Lower Body Blast Workout from hungrygatorgal.com

This workout, which uses free weights and machines, targets both large and small muscle groups in your lower body. It’s a good workout for runners or people who are looking to improve their overall fitness.

Ladies – I know you might be afraid to lift heavy, but you need to do so if you want to build muscle. You can’t keep lifting light weights rep after rep for days on end and expect to see results. If you can do five reps with heavy weight and it doesn’t completely exhaust your muscles, increase the weight. You might find that you’re stronger than you think!

On that note, if you’ve never lifted heavy before, I STRONGLY encourage you to ask a certified fitness professional to check your form. You can also watch the video demonstrations for each exercise below.

Video demonstrations:

Let me know if you give the workout a try. I’d love to know what you think! 🙂

Questions:

  1. How often do you perform workouts with heavy weights and low reps?
  2. How often do you complete a lower body workout?

Related HGG Posts:

Basic 8 Leg Workout

Basic 8 Leg Workout from Hungry Gator Gal

Burnin’ Arms and Legs Circuit Workout

Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal

Total Body Burnout Circuit Workout

Total Body Burnout Circuit Workout from Hungry Gator Gal

Burnin’ Abs Circuit + Abs Memes

Burnin’ Abs Circuit + Abs Memes

Spring (a.k.a. the time of year EVERY person in America decides to go to the gym to work on their abs).
buzz lightyear meme - Abs Abs Everywhere
Unfortunately, it’s just like the beginning of every new year. The gym is PACKED for about a week, and then people give up because they’re not seeing immediate results. What most people don’t realize is that one workout won’t give you abs of steel for eternity.
 
Like anything in life, things worth having take hard work and dedication. But don’t worry. You’ve got time to work on that six pack before summer begins. 
I gathered my favorite ab exercises from core classes at UF and put them together in a “super circuit.” This workout will leave your abs on FIRE. Trust me. They’ll be begging for mercy by the end of the third round of the circuit below.
Hungry Gator Gal Burnin' Abs Circuit

Video demonstrations for each exercise:

Weighted Side Bends
Incline Sit-Up
Weighted Back Extensions
BOSU Crunches 
Russian Twists
Leg Raises
Bicycle Crunches
Swiss Ball Pikes
Reverse Crunches

By the end of the summer, others will be envious of you and your six pack . . .

Source

Questions:

  1. Does it seem like EVERY person at your gym is currently working on their abs?
  2. What’s your favorite ab exercise?

Related HGG Posts:

Upper Body + Abs Circuit Workout 

 

Burnin’ Arms and Legs Circuit Workout 

Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal

Best Ab Workouts


All-star Abs Workout

Total Body Burnout Circuit Workout

Total Body Burnout Circuit Workout

Are you ready to feel the burn?

After two days of eating good food, shopping and binge-watching Netflix with my dad and brother, I was ready to get off my butt and out of my bed Sunday.

After prying myself away from House of Cards, I grabbed my brother’s adjustable dumbbells and headed into the garage at home to complete a sweaty, intense circuit workout. I’ve been feeling somewhat creative lately and decided to create a workout on the fly. After a jog around the block and some inchworms, I completed the following total body circuit two times.

Total Body Burnout Circuit Workout from Hungry Gator Gal

Video demonstrations for certain exercises:

I’m not kidding when I say this workout will burn you out. My muscles were twitching afterward in the best way possible.

All you need is a set of dumbbells and some space to complete this workout. I completed the Russian twists while holding one 20-pound dumbbell. I also placed one 20-pound dumbbell on my lap while completing the wall sit. I held two 20-pound dumbbells on my shoulders during the squats and by my sides for the walking lunges.

Let me know if you give the workout a try. I’d love to know what you think! 🙂

Questions:

  1. Are you a fan of circuit workouts?
  2. Do you ever exercise at home?

Related HGG Posts:

Total Body Superset Workout

 

Winter Workout Jams Playlist

Hungry Gator Gal's Winter Workout Jams Playlist

Burnin’ Arms and Legs Circuit Workout

Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal

Weekly Workout Plan + Best Indoor Cycle/Spin Workouts

Weekly Workout Plan + Best Indoor Cycle/Spin Workouts

Unfortunately, I have the joints of an 80-year-old woman.

Seriously. Walk with me up or down a set of stairs, and you’ll hear my ankles and knees make all sorts of ungodly noises. I blame my dad, who also has crackly joints, for this problem.

Needless to say, anytime I run or participate in other high-impact activities, my knees and ankles remind me the next day. Luckily, I discovered a low-impact, high-intensity cardio option this semester . . . 

CYCLING!

As you can see below, it’s on the schedule this week for Wednesday’s workout.

Week of 11/13/13 to 11/19/13

Wednesday: 45-minute cycle class

Thursday: Upper Body Superset Workout + 15 minutes of steady-state rowing

Friday: 75-minute vinyasa yoga class

Saturday: Off/rest

Sunday: Total-Body Circuit Workout

Monday: Power yoga class + Core class

Tuesday: Stadium conditioning class or I’ll wing it
I’m obsessed with spinning and try to attend one or two classes per week. However, the class times don’t always work with my schedule. Luckily, I spent some time on Pinterest and found a few printable indoor cycle workouts I can do on my own.

If you’re like me, you probably like how instructors help you push your limits. Hopefully these plans, some of which are timed to specific songs, will provide motivation while working out solo. 

Let me know if you try one of the workouts! I’ll be sure to incorporate at least one into my fitness plan in the next few weeks. Enjoy! 🙂 

Solo Spin Tabata from FitFluential

https://i0.wp.com/fitfluential.com/wp-content/uploads/2013/06/Solo-Spin-Tabata-1024x1024.jpg?resize=400%2C400 

60-Minute Song Cycle Workout



https://i0.wp.com/media-cache-ec0.pinimg.com/originals/7d/f5/df/7df5df9f440df75166274691505a7714.jpg?resize=340%2C400

The 45-Minute Interval Indoor Cycling Workout from Fitness Magazine

Super Short Coldplay Spin/Cycle Workout from Crazy Running Legs

Questions:

  1. Have you ever attended a cycle/spin class? 

  2. What is your favorite type of cardio? 

 

Related HGG Posts: 

Girl Crush + Best Upper Body Workouts 

Weekly Workout Plan + Best Ab Workouts

All-star Abs Workout

HGG’s New Look + Healthy Living Link Love 

 

Picture from ragtimeroastbeefy.tumblr.com