It’s officially spring, but I am still in denial. I know I’m in the minority, but I’m not done with my snowboarding and snowshoeing adventures quite yet. The slopes here in Colorado are still open for another month, so I plan to squeeze every last drop out of winter. And remind myself that Spring really is amazing here too.
It seems like you guys really enjoyed the Upper Body Focus workout I shared a few weeks ago. Of course, you don’t want to neglect those arms & legs! Today I’m sharing the other half of that workout, so can keep those muscles balanced and strong!
For runners, these two workouts fit nicely into a 3-day strength training program. If you alternate between the two, you’ll work each bodypart three times in a two-week period. As always, be sure to focus concentrate on good form throughout the workout. It’s better to take it slow, take a break, or reduce the number of reps if needed.
This workout is intended for individuals who have been exercising regularly for at least 2 months & can perform all exercises with good form. Remember to consult a physician before beginning any exercise program.
Just like the upper body workout, this workout is made up of FOUR supersets (one exercise performed right after the other – no rest). After both exercises in the superset, rest for 30-60 seconds before starting the next set. Lift as heavy as you can for each set, so that you’re having to work hard to finish each set – but not too heavy that your form breaks down.
You can watch video explanations of each exercise below:
- Step Up with Knee Raise
- Weighted Calf Raise
- Full Squat – try Paige’s squat progression if this movement is new to you!
- Walkout plank: Plank position – walk hands forward 1-2 times, and return.
- Bicep Curls 21s
- Tricep Kickback Twist: Tricep kickback, but twist dumbbell to parallel with floor at the top of movement
- Plate Twist
- Cross Body Hammer Curl
- One Arm Overhead Tricep Extension (you can use your opposite hand to brace your elbow)