Lower Body Wedding Workout 1

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Lower Body Wedding Workout 1: Cardio

Start the workout with 30 minutes of cardio. Choose any type of cardio (machine, outdoor, classes) and complete at moderate to hard intensity.


Lower Body Wedding Workout 1: Circuit

Perform 15 reps of each exercise in the circuit. Once all exercises are complete, repeat all exercises in the circuit. Minimize downtime between exercises to increase caloric burn.

Front Squat

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  1. Stand upright holding a barbell in front at shoulder height, with your hands shoulder-width apart, elbows bent, and your wrists and palms facing forward.
  2. Lower your body toward the floor, sending your hips back and down and bending your knees.
  3. Push through your heels to return to start position, keeping your back flat and head up throughout the movement.

Equipment Sub: Dumbbells

Cable Hip Abduction

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  1. Stand to the side of a cable system with the cable attached to the ankle of your outer leg.
  2. Draw this leg out and away from your body.
  • Keep both legs straight and maintain your balance by holding onto the system if necessary.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing

Step Up Balance

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  1. Stand upright with one foot on a step or bench, holding a barbell in front at shoulder height.
  2. Step up onto the bench by pushing down on your front foot and raise your other leg up with a 90 degree angle at the knee.
  • Step down off the bench onto the back foot and repeat.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Dumbbells, Kettlebells

Cable Hip Adduction

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  1. Stand to the side of a cable system with the cable attached to the ankle of your inner leg.
  2. Draw this leg in and across the standing leg.
  • Keep both legs straight and maintain your balance by holding onto the system if necessary.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing

Foot Up Split Squat

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  1. Stand with a barbell across your shoulders and one foot up on a bench behind you.
  2. Lower your body down toward the floor, bending at your hips and knees, and lean your torso slightly forward.
  3. Push up through your front foot to return to the upright position.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Dumbbells, Plate

Calf Rise

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  • Stand upright with one foot on a step or edge of a bench with a dumbbell in one hand, holding on with the other hand for balance.
  1. Drop your heel down as far as you can.
  2. Raise your heel, coming up onto your toes as high as you can.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Plate, Kettlebell

Uni Glute Bridge

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  1. Lie on your back with your knees bent and feet flat, placing your hands at your sides.
  2. Raise your hips off the floor, making a straight line from your hips to your shoulders and extend one leg out straight.
  • Lower yourself back to the floor and repeat using the other leg.
  • Complete all reps on one side before switching to the other side.

Repeat this circuit of exercises a second time before moving on.


Lower Body Wedding Workout 1: Flexibility

Benefits: improve your flexibility, increase joint range of motion, enhance physical performance, and reduce the risk of injury. Perform 15 reps of each exercise in the circuit. Once all exercises are complete, repeat all exercises in the circuit. Minimize downtime between exercises to increase caloric burn. Finish with a few stretches to target the lower body.

Glutes

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  1. Lie on your back with one foot flat on the floor, knee bent, and the ankle of the opposite leg on the bent knee.
  2. Clasp your hands behind the thigh of the leg on the floor and gently pull the bent knee toward your chest.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Hamstrings

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  1. Sit upright with both legs and arms straight out in front.
  2. Reach forward, lowering your hands toward your toes, keeping your legs straight.

Leg Side Swing

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  • Stand upright with your arms by your sides.
  1. Raise one foot and gently swing your leg across in front of the other leg.
  2. Reverse the direction and swing the leg out and away from your other leg to the opposite side.
  • Continue gently swinging the leg back and forth.
  • Perform on one side, then switch to the other side.

Leg Swing

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  1. Stand upright with your hands on your hips and one foot off the floor, slightly behind.
  2. Swing this leg up in front to hip height and then back behind to the start position.
  • Maintain your balance throughout all reps.
  • Perform on one side, then switch to the other side.

Quadriceps

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  • Stand upright on one leg, bending the other knee and bringing your heel to your buttocks.
  1. Grasp your foot with one hand and gently pull it further toward your buttocks for a deeper stretch.
  • Hold onto something stable to maintain your balance if necessary.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Repeat this circuit of exercises a second time before finishing.

You’re done, great job!

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