Need lower body workout for tonight

kyleekay10

Tonight is my first lower body day since joining a gym. Just need some suggestions for what to do. I'd like to only spend 30-40 mins doing weights, because I'll be walking on the treadmill for about an hour as well.

I know I want to do Goblet Squats, just not sure what else I should do. I'd like to stick to 5 sets with 5 reps each for each exercise.

I go to Planet Fitness and cannot deadlift, so please keep that in mind.

Thanks in advance!

KateK8LoseW8

Lunges, split squats, kettle bell swings, Turkish get-ups, step ups, and box jumps are all good options.

kyleekay10

Can all of those exercises be done with dumbbells? My gym doesn't have a barbell or kettle bells, unfortunately.

aquarabbit

Fast feet, plie squats with weights, regular squats with weights, calf raises, mountain climbers, and leg presses come to mind for me.

KateK8LoseW8

Can all of those exercises be done with dumbbells? My gym doesn't have a barbell or kettle bells, unfortunately.

All except the kettle bell swing, yes.

kdiamond

Kettlebell swing can be done with a single dumbbell...I do it all the time with a db.

I'm a little late, but here's my lower body workout, its a killer. Its a medium weight intensity hence the higher reps, but you can scale it to 5 reps, and take out the deads.

Sumo squat - 3 x 12 reps
Plie squat stradling 2 benches -3 x 15
Walking lunges with a plate, dumbbells, or barbell- 3 x 15 each leg
Leg extensions- 3 x 30 to 15 reps doing drop sets
Hamstring curl machine- 3 x 20
Straight leg dumbbell deadlifts- 3 x 10 to 12 reps
Glute bridges w/ plate sitting on thighs - 3 x 20
Glute kickbacks (full and partial) - 3 x 20 each leg
Step ups on bench with dumbbell - 3 x 10 per leg
Bench step up jumps - 10, 8, 6, 4, 2 reps
Alternating jumping lunges - 3 x 20 reps

kyleekay10

Thanks everyone. I think this is what I'll be trying out tonight:

Goblet Squats - 5x5
DB Lunges – Right Leg - 5x5
DB Lunges – Left Leg - 5x5
Leg Press - 5x5
Leg Extension - 5x5
Leg Curl - 5x5
Calf Raise - 5x5

bulletproofkasper

Download the app 'jefit' or go to their website.. Full of exercises and shows you how to complete them too

kyleekay10

I'll definitely check that out, thank you!