Oh My Quads Becky

It’s time to lift with the Love Your Bod LIFT  program Becky! Today we’ll be focusing solely on your lower half which will leave your legs feeling like jelly. Grab your weights and let’s get going on this lower body strength workout.

Complete one set of each exercise inside the circuit before moving on to the next.  Once you reach the end, go back to the top of the circuit.  Repeat as many times as indicated before moving on.

If you’re new to training, or short on time, just start with two sets of everything until you are ready to push further.

Be sure to click on the image to expand the video for a demonstration of the exercise.

The first few times you perform a new workout will always take you a bit longer. After a few weeks, you’ll become familiar with the exercises and set-up and the workout will become more efficient.

Be patient, and do what you can. Rest when needed but try not to recover for more than 60 seconds. As you become stronger, you’ll find you’ll need less time in between exercises.

If you like this workout, you may also like Bad Ass – from the Love Your Bod BUTT program.

60 Minutes

Dumbbells, Timer, Bench or Chair, Loop Bands (optional)

Circuit #1 - Repeat 3 Times

Dumbbell Bulgarian Split Squats

click image for video demonstration

Reps: 8 - 12 per side

Rec. weight: 0 - 25 Lbs

Dumbbell Hip Thrusters with Loop Band

click image for video demonstration

Reps: 12-15

Rec. weight: 0 - 40 Lbs

Dumbbell Step-Up to Reverse Lunge (Bench or Chair)

click image for video demonstration

Reps: 8 - 12 per side

Rec. weight: 0 - 25 Lbs

Single Leg Deadlift to Squat to Crossover to Squat

click image for video demonstration

Reps: 6-8 each side

Rec. weight: 0 - 40 Lbs

Rest time: 60 Seconds

Circuit #2 - Repeat 3 Times

Goblet Double Bounce Squats

click image for video demonstration

Reps: 8 - 12

Rec. weight: 15 - 50 Lbs

Goblet Side Lunge with Abductor Leg Lift

click image for video demonstration

Reps: 8 - 12 per side

Rec. weight: 0 - 30 Lbs

Quadruped Straight Leg Abductor Raises (Bench)

click image for video demonstration

Reps: 12-15 Each Side

Rec. weight: Body Weight

Rest time: 60 Seconds

Circuit #3 - Repeat 3 Times

Starfish Abs

click image for video demonstration

Reps: 20

Rec. weight: Body Weight

Plank to Opposite Toe Taps

click image for video demonstration

Reps: 20

Rec. weight: Body Weight

Half Turkish Get-Ups (Dumbbell or Kettlebell)

click image for video demonstration

Reps: 10 each side

Rec. weight: 5-20 Lbs

Rest time: 60 Seconds

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