Need lower body workout for tonight

kyleekay10
kyleekay10 Posts: 1,812 Member
edited February 3 in Fitness and Exercise
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!

Replies

  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    Lunges, split squats, kettle bell swings, Turkish get-ups, step ups, and box jumps are all good options.
  • kyleekay10
    kyleekay10 Posts: 1,812 Member
    Can all of those exercises be done with dumbbells? My gym doesn't have a barbell or kettle bells, unfortunately.
  • aquarabbit
    aquarabbit Posts: 1,621 Member
    Fast feet, plie squats with weights, regular squats with weights, calf raises, mountain climbers, and leg presses come to mind for me.
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    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
    kdiamond Posts: 3,329 Member
    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
    kyleekay10 Posts: 1,812 Member
    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
    bulletproofkasper Posts: 126 Member
    Download the app 'jefit' or go to their website.. Full of exercises and shows you how to complete them too :)
  • kyleekay10
    kyleekay10 Posts: 1,812 Member
    I'll definitely check that out, thank you! :)
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