Posted on October 25, 2017 by Jenny Cromack

‘Leg day’, so many people dislike doing ‘leg day’ but I quite like hitting my lower body in the gym. Call me weird, but I quite like it when my legs ache the next day! So I thought I’d share a lower body and core workout with you.

We’re going to work your leg exercises in supersets and then add a third core exercise to this to make it a tri-set. The core exercise acts as an ‘active recovery’ exercise after the two leg exercises performed back to back. But I’d also recommend another 30 seconds rest after the core exercise so you can make sure the legs have fully recovered for your next set.

Reps – Choose the rep range depending on your goal. Looking for fat burning and toning then go for higher reps of 12-15, if your goal is muscle mass then work between 8-12 reps and if you’re looking for strength then drop the reps to 6-8 reps. Where you are performing the exercises on one leg (ie lunges) make sure the number of reps are performed on each side.

Weights – Choose a weight which challenges you. Regardless of which rep range you use, you should start to feel fatigue in the muscles in the last 2-3 reps.

Sets – As a minimum I’d recommend three sets, but you can increase to four if you have more time or drop to two if you need to squeeze in a quick workout.

So, let’s get ready for this lower body and core workout! Follow our warm up guidelines first and then you’re ready!

Tri-Set 1

1A. ATG Squats (how low can you go….whilst keeping good technique of course!)

1B. Reverse Lunges – either with a barbell or dumbbells

1C. Medicine Ball Crunch

Tri-Set 2

2A. Barbell Deadlifts

2B. Glute Bridges – elevated your feet to make harder, or perform against resistance such as a weight plate or band.

2C. Russian Twist

low body and core workout

Tri-Set 3

This is my favourite, saving the best until the last!

3A. Bulgarian Split Squats

3B. Walking Lunges

3C. Plank – make your plank harder by adding in gecko’s or lifting one foot from the floor.

Try to perform this lower body and core workout twice per week for optimum results.