Need a fresh lower body workout to tackle at your commercial gym? Of course you do! Our in-house Fitness Director, Sean Runyan, has programmed an efficient and effective lower body training routine for you to try!

Before You Begin:

This lower body training session is all about testing your legs with some not-so-traditional movement combinations – so be prepared for a challenge. This workout should take around half an hour. Focus on performing each movement with quality, intention, and great form; not for time or speed. Breathe, brace, and move well.

Target Muscle Groups:

• Quads
• Hamstrings
• Glutes
• Calves
• Trunk/Core

Equipment you’ll need:

• (2) Dumbbells of same weight
• (1) Barbell + Plates
• (1) Step and/or Box (about knee-height)
• (1) Jump Rope

Lower Body TRAINing:

Circuit #1

1. Run – 1/4 mile
2. Step-up (alternating) – 6 per leg
3. Reverse Lunge (alternating) – 6 per leg

REST AS NEEDED. Perform 3 full rounds. 

Run:

Look to find a treadmill or run outside. Make sure the area where you’ll be running is in close proximity to your step-up box. This will allow for a quick transition between the run and step-ups.

PROGRESSION: If you want to spice up this workout, challenge yourself to run your 1/4 mile on an incline OR even for time. Each round, make it a little more difficult by increasing the incline or speed. 

Step-up:

At this point, your legs should feel warm from the run. The goal with the step-ups is to target your glute muscles. I recommend starting with both feet on top of the box and then taking one foot to the floor. From here, press down through the heel of the foot that remains on the box. This will generate a contraction in your glutes and allow for a more powerful step-up. Stand up into a tall, fully-lengthened position, and then repeat on the opposite leg.

PROGRESSION: Simply put, add some weight. My recommendation would be to grab your set of dumbbells and hold them by your sides in a stable position throughout the movement.

Reverse Lunge:

The reverse lunge is performed from a stationary position. Start by standing tall and taking a single leg step-back. Lower your knee until it’s hovering just above the floor. From here, similarly to the step-up, use your leading heel to press firmly into the ground to generate power from your glutes. Stand tall, fully extend your hips, and then repeat on the opposite side.

PROGRESSION: Don’t put those weights down from the Step-up. Hold on tight and go right into these Reverse Lunges. 

REST BETWEEN ROUNDS AND CIRCUITS:

This is where the workout can be adjusted to accommodate to your fitness level. If you’re one to take things slow – allow for a minute or two of rest before you begin your second round of running. If you’re a fan of a challenge, then don’t slow down. Once you finish your lunges, then jump right back into your run. Remember: the goal is to perform quality movement with intention. If you need more rest in order to move efficiently – then rest.

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Circuit #2

1. Barbell Back Squat – 12 reps
2. Jump Squat – 12 reps
3. Jump Rope – 60 seconds

REST AS NEEDED. Perform 3 full rounds. 

Barbell Back Squat:

We’re starting off this circuit with a compound lift, the squat. I’d recommend a moderate weight that you can perform without compromising quality form. For those who know their one rep max – aim to use about 60-70% here.

PROGRESSION: Add 10% of the original weight in both sets 2 and 3. ex: If you squat 100lbs in set #1, then squat 110lbs in set #2 and 120lbs in set #3. 

REGRESSION: If you don’t have access to a barbell, you can substitute this movement with a Dumbbell Goblet Squat.

Jump Squat:

The barbell squat will torch your central nervous system. Once you rack that bar, step out from underneath it and go right into the jump squats. Focus on explosive reps where you challenge the elevation with each and every rep. Use your arms to generate momentum. This transition from resistance training into plyometric movement is a fantastic way to shock your muscles.

REGRESSION: If jumping isn’t your thing, then simply perform bodyweight squats with no jump.

Jump Rope:

We’re going to wrap up each round of Circuit #2 with a little cardio acceleration via Jump Rope. Grab a rope, keep your heels, ankles, knees, and thighs tight together. Jump for :60 seconds. Focus on keeping a light grip and moving through your wrists.

REGRESSION: No jump rope? No problem. Jog in place for :60. 

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How I Trained:

Circuit #1

1. Run – 1/4 mile – Performed at a 7.0 treadmill speed. Increased incline +5.0 each round.
2. Step-up (alternating) – 6 per leg – Performed with 60lb dumbbells.
3. Reverse Lunge (alternating) – 6 per leg – Performed with 60lb dumbbells.

Rest: :15-:30 seconds between rounds.

Circuit #2

1. Barbell Back Squat – 12 reps – Performed with 225lbs.
2. Jump Squat – 12 reps
3. Jump Rope – 60 seconds

Rest: 1:00 minute between rounds.

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Want more on building big leg muscles? Check out my article HERE

PS: Check out my favorite workout below.

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Happy Training!

Sean Runyan

Evertrain Co-Founder & Director of Fitness