Killer Hot Lower Body Workout - get lean shapely legs and butt

Hot Lower Body Workout

Make sure your back is always straight and use slow and controlled movements. Use trial and error with the weights you need to use. I have suggested using a percentage of max weight, but try it out and fathom out what you should use. Incorporate this hot lower body plan into your existing routine for optimum results.

Exercise		Manual-Notes (if any)
Standing Dumbbell Front Lunge 1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: Down until your lead leg is parallel to the ground. Keep your back straight. look up if you need to. Great hot lower body exercise.	Sets Reps Weight/ Resistance Tempo Time 1 15  55% of max      2 12  55% of max      3 8  65% of max
DB Squat 1) Grasp DB’s and let arms hang down at sides. 2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: Keep back straight. Legs apart near shoulder length. This is one of my favourite exercises for a hot lower body.	Sets Reps Weight/ Resistance Tempo Time 1 15  last one hard      2 12  last one failure      3 8  last one fail
Dumbell Sumo Squat 1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well. 2. Your feet should be wider than shoulder width and your toes pointed slightly outward. 3. Proceed to squat down until the dumbells almost touch the floor. 4. Your hips should drop back and down while your knees stay directly above your feet. 5. Repeat for the required number of repetitions. Trainer's comments: back straight, looking up. feet pointing out and at shoulder width.	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 12  to failure      3 8  to failure
Cable Leg Curls 1. Start by standing in front of the machine with one cable strap around 1 leg. 2. Maintaining your balance curl that leg up and back until your foot almost touches your butt. 3. Return to the starting position and repeat for the prescribed repetitions. 4. Repeat with the other leg. Trainer's comments: Stay very straight with whole body. don't move hips. Knee as a hinge. A great addition to get a hot lower body.	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15
Lying Hamstring Curl 1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach. 2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable). 3) Raise lever arm by flexing at the knees past 90°. 4) Return to start position. 5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement. Trainer's comments: Bring up to butt. Squeeze butt to a great hot lower body.	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 12  to failure      3 12  to failure
Squat (machine) 1) Step under machine arms and position bar across posterior deltoids at middle of trapezius (as shown). Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2) Start position: Using the legs, press up and unhook bar from rack. Stand with feet slighter wider than hip width apart and directly under bar. Feet should be slightly turned out approximately 2 inches. Back should be straight in a neutral position. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 12  to failure      3 8  to failure
Lying Leg Press Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform. Release the safety bars and bend your knees into a squatted position. Once your thighs break parallel then extend your legs to a soft bend in your knees. Repeat for the prescribed number of reps. Keep your abs tight throughout the movement to minimize low back injury or strain. Trainer's comments: be careful so you don't get stuck in the bent leg position.	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 12  to failure      3 8  to failure
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and place foot onto a box 12-24” high. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments: Straight back, get a good parallel lunge but be careful with this one. It is an addition to a hot lower body plan.	Sets Reps Weight/ Resistance Tempo Time 1 25        2 25        3 25
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments: Explode up. As it gets easier hold a medicine ball or dumbell. This will elevate the heart rate, you will burn fat all day and have a fabulous hot lower body in no time.	Sets Reps Weight/ Resistance Tempo Time 1 25        2 25        3 25
Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments: This can be done with or without a box. Stretch so back leg is straight.	Sets Reps Weight/ Resistance Tempo Time 1 25        2 25        3 25
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg. Trainer's comments: You could use dumbells for this exercise too. Start with just bodyweight and progress upwards. In no time you will have a hot lower body.	Sets Reps Weight/ Resistance Tempo Time
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Trainer's comments: Straight back. great for beginners. keep head up, your back follows your head. This is a great hot lower body exercise.	Sets Reps Weight/ Resistance Tempo Time 1 25        2 25        3 25
Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat. Trainer's comments: Great starting exercise. Straight back.	Sets Reps Weight/ Resistance Tempo Time 1 25        2 25        3 25
Seated Calf Raise with DBs 1) Sit in an upright position with the knees placed at 90 degrees. Position balls of feet on step or any ledge(heels should be off of step). Knees should be directly over the ankles (knees bent at 90°). Place a dumbell on top of each thigh just behind your knees. 2) Start position: Raise heels up by pushing off the balls of feet. 3) Lower heels to below level of step. 4) Raise weight by pushing off balls of feet so that heels are above level of step. 5) Remember to sit upright with back and head straight in a neutral position. Trainer's comments: Be careful when starting on ball. Can also sit on a bench	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 15  to failure      3 15  to failure
Single Leg DB Calf Raise 1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side. 2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes) 3) Lower heel and repeat. 4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability. 5. Repeat with the other leg after completing the prescribed repetitions. Trainer's comments: Watch your balance. Hold a wall if you need to.	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 15  to failure      3 15  to failure
Standing Machine Calf Raise 1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight. 2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. 3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 4) Lower heels and repeat. 5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly. Trainer's comments: Very good machine movement.	Sets Reps Weight/ Resistance Tempo Time 1 15  to failure      2 15  to failure      3 15  to failure

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