yearbook

workouts
Lower Body Workout Plan
PT Gillian Hirst provides the perfect
session structure for a toned lower body
MON
WEEK 1
Repeat x 2– 2 min Rest between circuits
Session 1: 15 sec Rest per exercise
• Squats – 45 Sec
• Forward lunges- 45 Sec
• Step ups- 45 Sec
• Jump Jacks 45 Sec
• Pile Squats 45 Sec
• Reverse Lunge with front kick 45 Sec
• Lateral leg lifts 45 Sec
• High Knees -45 Sec
2 Min Rest
Total time: 10 x 2 = 20 Mins
WEEK 2
Repeat x 3 – 1 min Rest between circuits
Session 2: 15 sec Rest per exercise
• Burpees– 45 Sec
• Squats– 45 Sec
• Calf Raises– 45 Sec
• Curtsy Lunges– 45 Sec
1min Rest
• Bridge– 45 Sec– 45 Sec
• Inner thigh leg lifts– 45 Sec
• High Knees– 45 Sec
• Donkey Kick Backs– 45 Sec
• Straight Leg Donkey Kickbacks– 45 Sec
• Straight Leg lift Pulses – All fours– 45 Sec
1min Rest
• Mountain Climbers– 45 Sec
• High Knees– 45 Sec
Total Time: 14 x 3 = 42 Mins
TUE Active Rest: 30mins Walking Active Rest: 30mins Walking
WED
Session 2: 15 sec Rest per exercise
• Burpees– 45 Sec
• Squats– 45 Sec
• Calf Raises– 45 Sec
• Curtsy Lunges– 45 Sec
• Bridge– 45 Sec
• Inner thigh leg lifts– 45 Sec
• High Knees– 45 Sec
• Donkey Kick Backs– 45 Sec
• Straight Leg Donkey Kickbacks– 45 Sec
• Straight Leg lift Pulses – All fours– 45 Sec
• Mountain Climbers– 45 Sec
• High Knees– 45 Sec
2 Min Rest
Total Time: 12 x2 = 24 Mins
Session 1: 15 sec Rest per exercise
• Squats – 45 Sec
• Forward lunges- 45 Sec
• Step ups- 45 Sec
• Jump Jacks 45 Sec
• Pile Squats 45 Sec
• Reverse Lunge with front kick 45 Sec
• Lateral leg lifts 45 Sec
• High Knees -45 Sec
1 Min Rest
Total Time: 9 x 3 = 27 Mins
THUR Rest Rest
FRI
Session 1: 15 sec Rest per exercise
• Squats – 45 Sec
• Forward lunges- 45 Sec
• Step ups- 45 Sec
• Jump Jacks 45 Sec
• Pile Squats 45 Sec
• Reverse Lunge with front kick 45 Sec
• Lateral leg lifts 45 Sec
• High Knees -45 Sec
2 Min Rest
Total time: 10 x 2 = 20 Mins
Session 2: 15 sec Rest per exercise
• Burpees– 45 Sec
• Squats– 45 Sec
• Calf Raises– 45 Sec
• Curtsy Lunges– 45 Sec
1 Min Rest
• Bridge– 45 Sec
• Inner thigh leg lifts– 45 Sec
• High Knees– 45 Sec
• Donkey Kick Backs– 45 Sec
• Straight Leg Donkey Kickbacks– 45 Sec
• Straight Leg lift Pulses – All fours– 45 Sec
1min Rest
• Mountain Climbers– 45 Sec
• High Knees– 45 Sec
Total Time: 14 x 3 = 42 Mins
SAT Flexibility- 30min Yoga-beginnings Flexibility- 30min Yoga-beginnings
SUN Rest Rest
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