We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

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: 1,622 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! :)
This discussion has been closed.

Categories