Browsed by
Category: weight machines

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

Basic 8 Leg Workout + Lower Body Stretches

Basic 8 Leg Workout + Lower Body Stretches

Get excited. It’s Saturday, AND it’s leg day.

Photo via Lil Miss Fitness Freak

Although I’ve been a fan of upper body workouts lately, leg day is still my favorite workout of any week. I was blessed with thunder thighs, so I basically murder them on leg day, whether that’s with heavy weights and low reps or lighter weights and high reps.

The workout below is a good mix of the two.

Basic 8 Leg Workout from Hungry Gator Gal

Video demonstrations for free weight exercises:

Just because the workout is basic doesn’t mean it’s easy.

Photo via The Crescent Skinny

And feel free to blame me for your pain the day after leg day too. 

Photo via makeameme.org

Do yourself a favor and take a rest day, do yoga or stretch immediately following this workout and the day afterward. Your quads, hamstrings and glutes will thank you.

Shawn Johnson’s Full Stretch Guide (15 minutes) on the Nike Training Club app and this Happy Hamstrings yoga video on YouTube (~ 22 minutes) contain some of my favorite lower body stretches.

Let me know what you think if you try the leg workout and/or stretches. I’d love to know!

Questions:

  1. Do you have a favorite type of workout?
  2. What lower body exercises have you been loving lately?

Related HGG Posts:

Total Body Burnout Circuit Workout

Total Body Burnout Circuit Workout from Hungry Gator Gal

Burnin’ Arms and Legs Circuit Workout

Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal

Best Treadmill Workouts for Killer Legs

Get sweaty! Walk The Hills Workout via @Annette Perkins-FitnessPerks