Lower Body e Book
Lower Body e Book
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Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.
PAGE 2
Welcome to THE FIT AFFINITY COMPLETE LOWER BODY WORKOUT GUIDE. With an
exclusive focus on lower body training, this program is specifically designed to
inform and support women at a beginner to intermediate level of fitness.
From calves and glutes, to hamstrings and quadriceps, we will lead you through the
most effective application of the main muscle groups that encompass lower body
training.
Whatever your personal goals, this detailed plan will ensure that your efforts to
lose weight, tighten up, or just look great in that dress, will be a success.
arted!
t
So lets get s
CHAPTER 1
PAGE 3
FALSE CLAIMS
Sadly, there are lots of false claims out there in
the fitness industry. Companies and supplements
promising quick fixes for phenomenal results.
You only have to look at a teleshopping or go
online and you are bamboozled with claims of
how someone got ripped abs in 4 weeks, or how
6 minutes can have you looking how you have
always dreamed. Let me tell you something, the
bodies you see in these false claims were not
achieved in 4 weeks or even 6 minutes for that
matter! Reaching your fitness goals requires hard
work, motivation and passion. I always try to
stress that improving yourself physically is a long
term change, not a quick fix.
progression
There are no two ways about it, seeing
results are motivating. But how should
progression be monitored? The way
progression is monitored depends on your
fitness goals. Here are some examples:
Tracking your workouts. Make a note of
weight used and reps performed. How easy
was the weight? Did you feel you could do
more next time? Track your workouts in a
diary or even make your own spreadsheet.
This is a good way to look back and see
exactly how fit and strong you were at a
particular previous date. It also serves as a
good way to always try and better yourself
in the next workout. For example, add more
weight or do more reps.
You can also track your feelings tiredness;
emotions; motivation; mood; sleep etc.
One of the most common ways to measure
progression is the scales. Of course this
is important when your goal is to reach
a certain weight. However, be aware,
sometimes scales arent necessarily the
best way to track certain goals. The scales
cannot tell if the 2 pounds you have put on
or lost is fat or muscle. It is very important
to consistently weigh yourself at the same
time. I would suggest weighing yourself in
the morning, naked after using the toilet.
This will provide the most accurate reading.
Body Fat Testing. This can be done in a
number of ways. Body fat calipers are a
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CHAPTER 2
PAGE 5
CHAPTER 3
Training for muscle gain does not necessarily mean that all your body is doing is adding weight/
fat. Long term weight training can alter body composition. Someone who carries more muscle than
another will appear to carry less fat also due to their body shape and composition.
Losing Fat comes down to being in a calorie deficit. This is when you are taking in fewer calories than
you are burning. Your nutrition is the deciding factor in this. However, the speed of losing weight is
important, too fast and the weight loss will be unsustainable. Its essential to lose weight at a stable
rate by making sustainable changes. Slower weight loss is beneficial both physically and mentally. You
will avoid losing muscle when losing weight slowly.
Gaining muscle come downs to being in a caloric surplus. This is when you are taking in more calories
than you are burning. This surplus should be minor, as a large surplus will lead to unwanted fat gain.
Protein is crucial when building muscle. Protein will help rebuild the muscle tissues that are broken
down during training.
HERE ARE SOME PROTEIN SOURCES THAT HAVE LOW FAT AND LOW CARBOHYDRATE THAT
SHOULD BE ADDED TO A MUSCLE BUILDING DIET:
-Lean Meat such as turkey breast, and chicken breast.
-White fish
-Whey Protein
-Egg whites
-Cottage Cheese
-Non-fat Greek yogurt
Adequate rest is also important when building muscle, the growth comes for recovery, not during
training.
PAGE 6
CHAPTER 4
The gluteals flex or extend the hip joints so you can walk, run, jump
or sit down. The 2 main gluteal muscles are: The Gluteus Maximus
and the Gluteus Medius The gluteus maximum muscle is one of the
strongest muscles in the body. It is connected to the coccyx. The
gluteus maximus muscle is responsible for movement of the hip and
thigh. The gluteus medius muscle works to rotate the thigh outward
from the centre of the body.
The Hamstrings are the 3 muscles at the back of the thigh that
affect hip and knee movement. They begin under the gluteus
maximus and stretch down to the knee. The 3 muscles are: Biceps
Femoris, Semimembranosus and the Semitendinosus.
The calf muscles are key for movement of the ankle, foot and toes.
The major 2 muscles in the calf are: The Gastrocnemius and the
Soleus.
CHAPTER 5
CHAPTER 6
Chuck Taylors
Plain and simple, old school converses. Provide
support for the foot and have a flat sole.
Weight lifting shoes
Good for individuals who want to practice more
Olympic style lifting such as squats, clean jerks
and snatches. Weight lifting shoes have a raised
sole with a rubber bottom. The raised heel makes
it easier to achieve greater depth and keeps hips
further forward. However, some lifts such as
deadlifts may be difficult to perform in weight
lifting shoes as they lean the body forward.
Minimalist Shoes
This type of footwear removes the thick insoles
and arch support and feature a minimal sole.
They are designed to allow for a high level of
flexibility and support natural foot movement.
Examples of minimalist shoes are New Balance
Minimus and Nike Free shoes.
NO SHOES AT ALL
The foot is an extremely complex part of the
anatomy which features more than 100 muscles.
Stuffing them into shoes all day can, in some
cases, be bad for you. Always start slowly
if training barefoot. Start with bodyweight
movements before adding any weights.
CHAPTER 7
CHAPTER 8
PAGE 11
CHAPTER 9
THE IMPORTANCE OF
REST DAYS
For many fitness enthusiasts, taking a day off may feel like a step in the wrong
direction and deters you from achieving your goals. However, taking rest days is
quite the opposite. Your body and central nervous system require rest to get the
best results.
Rest days are implemented to all professional training plans, including Olympic
athletes. As you train, you place great strain on muscles tendons, bones, ligaments
and joints. The immune system is activated as a result of muscle tears or joint
strains, but if the body doesn't come out of continual daily training, the system
doesn't have time to catch up and start recovering efficiently. The same goes for
building muscle. Taking a rest day from training gives the body time to repair the
muscles and make them grow!
Rest days depend on the individual. Someone with a higher tolerance to exercise
may only take a day off from lifting weights, but still do cardio. In contrast, those at
the beginner stage should refrain from any activity at all on their rest day.
Another important factor in recovery is sleep. One or two bad nights of sleep wont have
much impact on performance, but consistently getting inadequate sleep can result in
subtle changes in hormone levels, muscle recovery and mood. Try to get at least 6-8 hours
of sleep every night; it will help your progress towards your fitness goals.
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CHAPTER 10
CARDIO - CARDIOVASCULAR
EXERCISE
CARDIO IS SHORT FOR CARDIOVASCULAR
EXERCISE AND IS ANY MOVEMENT THAT
HEIGHTENS HEART RATE AND INCREASES
BLOOD CIRCULATION. CARDIO IS ONE OF THE
KEY COMPONENTS THAT SHOULD NEVER BE
LEFT OUT A FITNESS PLAN.
Most people perform cardio as a way to burn
more calories and since you are moving the body,
it is going to increase the need for energy. Certain
forms of cardio are better than others in terms
of fat loss but all cardio, regardless of form, will
burn calories. Since fat loss depends on calories
burned versus calories consumed cardio is a
fantastic tool when trying to lose weight.
ASIDE FROM BURNING CALORIES, THERE
ARE NUMEROUS HEALTH BENEFITS TO
REGULARLY PERFORMING CARDIO. THESE
INCLUDE:
LISS
HIIT
High Intensity Interval Training (HIIT) is the process
of working out at an intense level and pushing
your body to its limit. It features short bursts of
energy followed by a period of rest. Different HIIT
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5 minute warm up
10 rounds of 20 seconds sprinting and 40 seconds
rest
5 minutes cool down
5 minute warm up
20 kettle bell swings - 20 kettle bell straight leg
deadlifts 20 bodyweight squats
Rest for 30 seconds
20 standing body weight lunges 20 burpees 20
star jumps
Rest for 30 seconds
20 squat jumps 20 mountain climbers 20 steps
ups onto a bench
Rest for 30 seconds
Repeat above sequence a further 2-3 times
5 minute cool down
CHAPTER 11
Ever heard the phrase you cant outrun a bad diet? Of course the more energy
expenditure, the more calories burned and therefore weight loss, but when cardio
is done in large quantities the body will become used to high levels of energy
expenditure and hit a plateau. The way to break through a plateau like this is to
change things up, in this case, increase cardio. This cannot be done when you are
already doing the maximal of cardio you can fit into your schedule.
Getting defined is the process of losing fat to show muscle underneath. Putting
the body in a caloric deficit does this. That is how you get defined, high reps may
help like many other things will but high reps do not have the power to magically
define a muscle.
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beginner
WORKOUTS
WORKOUT D-QUADRICEPS
SQUATS- 3 SETS OF 8-10 REPS
LEG PRESS- 3 SETS OF 8-12 REPS
DUMBBELL WALKING LUNGES-3 SETS OF 10
STEPS PER LEG, 20 IN TOTAL PER SET.
LEG EXTENSIONS- 3 SETS OF 12-16 REPS
DUMBBELL STEP UPS- 2 SETS OF 10 STEPS PER
LEG, 20 IN TOTAL PER SET.
WORKOUT E-GLUTES
PAGE 15
beginner
WORKOUTS
WORKOUT I-QUADRICEPS
SQUATS-4 SETS OF 8-12 REPS
LEG PRESS-3 SETS OF 10-15 REPS
GOBLET SQUAT- 3 SETS OF 10-15 REPS
LEG EXTENSIONS- 3 SETS OF 12-18 REPS
JUMPING BODYWEIGHT SQUATS- 2 SETS OF 15 REPS
WORKOUT J-GLUTES
SUMO SQUATS-3 SETS OF 8-12 REPS
GLUTE BRIDGE- 2 SETS OF 20 REPS
ONE LEG DONKEY KICKBACKS-3 SETS OF 12 REPS
PER LEG, 24 REPS TOTAL PER SET.
BARBELL LONG STRIDE WALKING LUNGES- 2 SETS
OF 10 STEPS PER LEG, 20 STEPS TOTAL PER SET.
ONE LEG CABLE KICK BACK- 3 SETS OF 12-18 REPS.
HYPEREXTENSIONS- 2 SETS OF 20 REPS
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INTERMEDIATE
WORKOUTS
WORKOUT E-GLUTES
WORKOUT D-QUADRICEPS
PAGE 17
INTERMEDIATE
WORKOUTS
WORKOUT J- GLUTES
WORKOUT I - QUADRICPES
SQUATS-3 SETS OF 10-15 REPS
SMITH MACHINE SINGLE LEG STANDING LUNGES3 SETS OF 10-12 PER LEG, 20-24 IN TOTAL PER SET
LEG EXTENSIONS-DROPSET- 3 SETS OF 8, DROPSET
FOR A FURTHER 12-15 REPS
LEG PRESS CLOSE STANCE- 3 SETS OF 12-18 REPS
HACK SQUATS-3 SETS OF 10-15 REPS
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ADVANCED
WORKOUTS
WORKOUT E-GLUTES
WORKOUT D-QUADRICEPS
JEFFERSON SQUATS-3 SETS OF 10-15 REPS
ONE LEG CABLE KICK BACKS- DROPSET- 3 SETS OF
10 REPS-DROPSET FOR A FURTHER 10 REPS
GLUTE HAM RAISES- 3 SETS OF 6-10 REPS
KETTLE BELL SWINGS-3 SETS OF 8-12 REPS
CABLE PULL THROUGH- 2 SETS OF 10-15 REPS
BARBELL HIP THRUST- 3 SETS OF 10-15 REPS
FLUTTER KICKS- 2 SETS OF 20-30 SECONDS
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12 WEEK
Fitness Program
MON
TUES
WED
THURS
FRI
SAT
SUN
Week 1
Upper Body A
Lower Body A
Rest
Lower Body E
Rest
Week 2
Upper Body A
Lower Body A
Rest
Lower Body E
Rest
Week 3
Upper Body A
Lower Body A
Rest
Lower Body E
Rest
Week 4
Upper Body B
Lower Body B
Rest
Lower Body F
Rest
Week 5
Upper Body B
Lower Body B
Rest
Lower Body F
Rest
Week 6
Upper Body B
Lower Body B
Rest
Lower Body F
Rest
Week 7
Upper Body C
Lower Body C
Rest
Lower Body G
Rest
Week 8
Upper Body C
Lower Body C
Rest
Lower Body G
Rest
Week 9
Upper Body C
Lower Body C
Rest
Lower Body G
Rest
Week 10
Upper Body D
Lower Body D
Rest
Lower Body H
Rest
Week 11
Upper Body D
Lower Body D
Rest
Lower Body H
Rest
Week 12
Upper Body D
Lower Body D
Rest
Lower Body H
Rest
WEEK 1-3-1 HIIT SESSION AND 1 LISS SESSION OF 400 CALORIES PER WEEK.
WEEK 4-6-2 HIIT SESSIONS AND 2 LISS SESSIONS OF 350 CALORIES PER WEEK.
WEEK 7-9-2 HIIT SESSION AND 3 LISS SESSIONS OF 350 CALORIES PER WEEK
WEEK 10-12-2 HIIT SESSIONS AND 3 LISS SESSIONS OF 400 CALORIES PER WEEK
PAGE 20
U P P E R B O DY E X E R C I S E S
UPPER BODY A
BARBELL FLAT BENCH PRESS-3 SETS OF 5-8 REPS
DUMBBELL FLAT FLIES- 3 SETS OF 8-10 REPS
BARBELL BENT OVER ROW- 3 SETS OF 5-10 REPS
LAT PULLDOWN- 3 SETS OF 8-12 REPS
DUMBBELL SHOULDER PRESS- 3 SETS OF 8-12 REPS
DUMBBELL SIDE RAISES- 2 SETS OF 10-15 REPS
BARBELL BICEP CURL- 2 SETS OF 8-10 REPS
SKULL CRUSHERS- 2 SETS OF 6-10 REPS
UPPER BODY B
LAT PULLDOWN- 3 SETS OF 8-12 REPS
DUMBBELL BENT OVER ROW- 3 SETS OF 8-10 REPS
DUMBBELL FLAT BENCH PRESS- 3 SETS OF 6-10 REPS
DUMBBELL FLAT FLIES- 2 SETS OF 10-12 REPS
BARBELL STANDING SHOULDER PRESS- 3 SETS OF 8-10 REPS
DUMBBELL REAR DELT FLIES- 2 SETS OF 10-15 REPS
E-Z BAR BICEP CURLS- 2 SETS OF 8-12
TRICEP CABLE EXTENSION- 3 SETS OF 10-15 REPS
UPPER BODY C
DUMBBELL INCLINE BENCH PRESS- 3 SETS OF 10-12 REPS
DUMBBELL SHOULDER PRESS- 3 SETS OF 8-12 REPS
CABLE CROSSOVER- 3 SETS OF 10-15 REPS
V-BAR PULLDOWN- 4 SETS OF 6-8 REPS
CABLE FACEPULLS- 3 SETS OF 10-15 REPS
DUMBBELL SHRUGS- 2 SETS OF 10-12 REPS
CABLE OVERHEAD EXTENSION- 2 SETS OF 10-15 REPS
BARBELL BICEP CURL- 2 SETS OF 6-8 REPS
UPPER BODY D
BARBELL STANDING SHOULDER PRESS- 3 SETS OF 6-8 REPS
BARBELL INCLINE BENCH PRESS- 3 SETS OF 6-8 REPS
DUMBBELL INCLINE FLIES- 2 SETS OF 10-12 REPS
BARBELL BENT OVER ROW- 3 SETS OF 8-10 REPS
DUMBBELL SIDE RAISES- 3 SETS OF 10-15 REPS
LAT PULLDOWN- 2 SETS OF 10-15 REPS
SKULL CRUSHERS- 2 SETS OF 10-12 REPS
ROPE CABLE CURL- 2 SETS OF 10-15 REPS
PAGE 21
L O W E R B O DY E X E R C I S E S
LOWER BODY A
SQUATS- 3 SETS OF 5-8 REPS
LEG PRESS- 3 SETS OF 8-12 REPS
ONE LEG DONKEY KICKBACKS- 4 SETS OF 15-20 REPS
PER LEG, 30-40 REPS IN TOTAL PER SET
HYPEREXTENSIONS- 2 SETS OF 15 REPS
STRAIGHT LEG DEADLIFT- 2 SETS OF 10-12 REPS
CALF RAISES IN LEG PRESS- 3 SETS OF 8-12 REPS
LOWER BODY B
SQUATS- 4 SETS OF 5-8 REPS
LEG EXTENSIONS-3 SETS OF 15-20 REPS
GLUTE BRIDGE- 3 SETS OF 20 REPS
LEG CURLS-3 SETS OF 10-15 REPS
STANDING CALF RAISES- 4 SETS 8-10 REPS
LOWER BODY C
SQUATS- 3 SETS OF 8-12 REPS
SUMO DEADLIFT- 3 SETS OF 10-12 REPS
LEG EXTENSIONS- 4 SETS OF 12-18 REPS
BARBELL HIP THRUSTS- 3 SETS OF 8-12 REPS
KETTLE BELL SWINGS- 2 SETS OF 25 REPS
SEATED CALF RAISES- 3 SETS OF 10-15 REPS
LOWER BODY D
CONVENTIONAL DEADLIFT- 3 SETS OF 5-8 REPS
SQUATS- 3 SETS OF 4-8 REPS
LEG PRESS- 3 SETS OF 10-12 REPS
ONE LEG CABLE KICKBACK- 4 SETS OF 15-20
REPS PER LEG, 30-40 REPS IN TOTAL PER SET
LEG CURL- 3 SETS OF 15-20 REPS
CALF RAISES IN LEG PRESS- 4 SETS OF 20-25 REPS
PAGE 22
BAC K A ND C HE ST EXERC I SE S
PAGE 23
L O W E R B O DY E X E R C I S E S
LOWER BODY E
CONVENTIONAL DEADLIFT- 3 SETS OF 5-8 REPS
LEG EXTENSIONS- 4 SETS OF 10-15 REPS
LEG CURLS- 3 SETS OF 10-12 REPS
WALKING DB LUNGE- 3 SETS OF 12-15 STEPS
PER LEG, 24-30 STEPS IN TOTAL PER SET
STANDING CALF RAISES- 2 SETS OF 15-20 REPS
SEATED CALF RAISES- 2 SETS OF 10-15 REPS
LOWER BODY F
CONVENTIONAL DEADLIFT- 4 SETS OF 6-10 REPS
SMITH MACHINE SINGLE LEG STANDING LUNGE3 SETS OF 10-15 REPS PER LEG, 20-30 IN TOTAL PER SET
GOBLET SQUATS- 3 SETS OF 20 REPS
SINGLE LEG CABLE KICKBACK- 3 SETS OF 12-18 REPS
SEATED CALF RAISES- 4 SETS OF 15-25 REPS
LOWER BODY G
STRAIGHT LEG DEADLIFT- 3 SETS OF 10-12 REPS
DUMBBELL STEP UPS- 3 SETS OF 12 REPS PER LEG,
24 REPS IN TOTAL PER SET
JUMPING BODYWEIGHT SQUATS- 3 SETS OF 20 REPS
LYING LEG CURL- 3 SETS OF 12-15 REPS
ONE LEG DONKEY KICKBACK- 3 SETS OF 15-20 REPS
PER LEG, 30-40 REPS IN TOTAL PER SET
STANDING CALF RAISES- 3 SETS OF 15-20 REPS
LOWER BODY H
SUMO DEADLIFT- 3 SETS OF 5-8 REPS
BARBELL HIP THRUSTS-3 SETS OF 10-12 REPS
DUMBBELL WALKING LUNGE- 3 SETS OF 10-15 STEPS
PER LEG, 20-30 STEPS IN TOTAL PER SET
SINGLE LEG EXTENSION- 2 SETS OF 12-15 REPS
ONE LEG DONKEY KICKBACK- 2 SETS OF 15-20 REPS
PER LEG, 30-40 REPS IN TOTAL PER SET
SEATED LEG CURL- 2 SETS OF 20-25 REPS
CALF RAISES IN LEG PRESS-3 SETS OF 20 REPS
PAGE 24
DEADLIFTS
-During all deadlift exercises it is imperative to maintain a straight back. Rounding the back will place a lot of
stress on the lower back and lead to injury.
-Try keeping the bar as close to the body as possible during, thats where the power is!
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: QUADRICEPS. GLUTES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Stand with a shoulder width stance with a loaded barbell in front of you against your shins.
-Grip the bar just outside your legs.
-While keeping the back as straight as possible, bend your knees, bend forward and grip the bar.
-While gripping the bar, start the lift by pushing your legs and simultaneously bringing your torso back in to
the upright position.
-In the upright position stick your chest our and contract the shoulder blades together.
-Go back to the starting position by bending the knees while leaning forward at the waist while maintaining a
straight back.
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES, QUADRICEPS, ADDUCTORS AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Standing with a wide stance, this will depend how tall you are and what is comfortable. Start with feet
6 inches from the collars of the bar.
-Turn your feet to roughly 45 degrees.
-Bend at the hips, bent the knees and grip the bar just inside of your legs.
-The arms should be directly below the shoulders, relaxing the arms will help lengthen them.
-Lower the hips, look forward, keep your chest out and drive upwards through the back half of your feet.
-As the bar passes through your knees, lean back and drive the hips forward into an upright position.
-In the upright position stick your chest out and contract the shoulder blades together.
-Return the weight to the ground while maintaining a straight back and bending at the hips.
STRAIGHT LEG DEADLIFT
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Feet should be at shoulder width apart.
-Grip the barbell at shoulder width and with an over hand grip, hand facing down.
-Knees should be slightly bent.
-Keeping the knees in a fixed position, lower the bar to the middle of your shins while maintaining a straight
back.
-Bring the bar back into the upright position and thrust your hips forward.
KETTLE BELL ONE LEG DEADLIFT
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Hold a kettle bell in one hand
-Stand on one leg, the same side that you are holding the kettle bell
-While keeping your knee slightly bent, perform a deadlift by bending at the hip
-Extend your free leg behind you for balance
-Lower yourself until the kettle bell is nearly touching the ground, then return to the upright position,
squeezing the glutes throughout the concentric stage of the movement and at the top
PAGE 26
BARBELL SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES, HAMSTRINGS, CALVES AND LOWER BACK
EXERCISE TYPE: COMPOUND
-Set a bar at shoulder level in the squat rack. For those unable to use the Olympic bar, start with
bodyweight squats or use ready-made bars.
-Step under the bar and place just below the neck on the back of your shoulders. (Trapezius and
rear deltoid area).
-Hold the bar with both hands in a comfortable position. Try a gripping about 6 inches to the side of
each shoulder.
-Feet should be slightly pointed out.
-While maintaining a straight back lower the bar by bending your knees and dropping the hips
directly down ward.
-Lower yourself till your thighs are slightly below parallel to the floor.
-The knees should not go past the ankles.
-Begin to raise the bar by pushing against the ground with heels of the foot until you are back in an
upright position.
HACK SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
HACK SQUATS CAN BE DONE ON EITHER THE SMITH MACHINE OR HACK SQUAT MACHINE.
WHEN DOING ON A SMITH MACHINE:
-Set the bar at shoulder level.
-Step under the bar and place just below the neck on the back of your shoulder.
(Trapezius and rear deltoid area).
-Walk your feet out 1-2 steps
-Place the feet in a shoulder width stance and slightly pointed out.
-Unlock the bar with a slightly wider shoulder width grip.
-Begin to lower the bar by bending the knees and dropping the hips.
Continue downward until the angle between your upper legs and calves become less than 90
degrees.
-Raise the bar by pushing the heels into the floor, straightening the legs until you are back into an
upright position.
HACK SQUATS WHEN DONE ON A MACHINE:
-Place the back of your torso against the back pad and hook your shoulders under the pads
provided.
-Place feet in a shoulder width stance and slightly pointed out.
-Place your hands on the side handles of the machine and disengage the safety bars,
usually done by moving horizontally.
-Lower the machine by bending your knees and keeping your head up. Continue down until the
angle between your upper legs and calves is less than 90 degrees.
-Raises the machine by pushing through the heels and straightening your legs until you are back in
the starting position.
SUMO SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Place a barbell across the back of the shoulders.
-Grip the bar with a slightly wider than shoulder width grip.
-Feet should be further than shoulder width apart and pointed out, similar to a sumo wrestler
stance.
-Lower the bar by bending the knees and dropping the hips while maintain a straight back.
-Squat down until your thighs are just below parallel to the ground.
-Focus on sitting down rather than bending your knees to avoid injury.
-Raise the bar upwards by pushing with the heels of your feet, drive the hips forward and squeeze
the glutes at the top of movement.
PAGE 27
GOBLET SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
-Standing holding a kettle bell or dumbbell close to your chest.
-Place feet in a shoulder width stance and slightly pointed out.
-Squat down by bending your knees and dropping your hips until your hamstrings touch your
calves.
-Keep your chest up and back straight.
-Raise yourself back into the starting position by pushing from the heel and straightening your
legs.
FRONT SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS AND GLUTES
EXERCISE TYPE: COMPOUND
-Set a bar at shoulder level in the squat rack
-Bring your arms under the bar while keeping the elbows high.
-Rest the bar across the shoulder on the front deltoid region.
-Hold the bar with your arms crossed for total control.
-Feet should be slightly pointed out.
-While maintaining a straight back lower the bar by bending your knees and dropping the hips
directly downward.
-Lower yourself till your thighs are slightly below parallel to the floor.
-The knees should not go past the ankles.
-Begin to raise the bar by pushing against the ground with heels of the foot until you are back in
an upright position.
JEFFERSON SQUATS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Place a barbell on the floor in front of you
-Stand with the bar in between your legs
-Bend down by bending at the knees. Grip the front of the bar with your right hand and rear of
the bar with your left hand.
-Stand up with the bar in your hands with feet shoulder width apart and feet slightly pointed
out.
-Lower yourself by bending at the knees and keeping your back straight until your thighs are
parallel with the ground. Do not let your knees go past your toes.
-Raise the bar by driving yourself upward, pushing with the heels of your feet.
-Drive yourself upright until you are in an upright position, squeezing the glutes throughout
the concentric stage of the movement and at the top
PAGE 28
LEG PRESS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS, CALVES AND GLUTES
EXERCISE TYPE: COMPOUND
-Add weight and sit down on the leg press machine and place your legs on the platform in front
of you
-Deactivate the safety bars while holding the platform in place with your feet.
-Lower the platform until your thigh and calves make at least a 90-degree angle.
-Push the platform with the heels of your feet until the platform is back in the starting position.
LEG EXTENSIONS
LEG EXTENSIONS
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
-Choose your weight and sit down on the machine
-Adjust the seat and the pad until it sits just above your feet
-Using your quadriceps extend your legs until they are parallel to the ground. Do not move the
upper body while performing this exercise.
-Pause at the top of the exercise for 1-3 seconds
-Lower the weight back down into the starting position.
LEG CURLS
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: NONE
EXERCISE TYPE: ISOLATION
- Choose your weight and sit down on the machine
-Adjust the seat and the pad until it sits just below the calves
-Using your hamstrings pull the machine as far as possible towards the back of your thighs.
Do not move the upper body while performing this exercise.
-Pause at the bottom of the exercise of 1-3 seconds
-Return the weight back to the starting position
HYPEREXTENSIONS
MAIN MUSCLE USED: LOWER BACK
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: ISOLATION
-Lie face down on a hyperextension machine
-Tuck your ankles under the footpads
-Adjust the upper pad to suit your height; it should be resting on your upper thighs
-With your body straight, cross your arms in front of you.
-Bend forward at the waist while keeping your back flat.
-You should feel a stretch in your hamstrings
-Raise your torso back to the starting position
-Contract the glutes at the top of the movement for 1-3 seconds before performing the next rep.
WALKING LUNGES
DUMBBELL OR BARBELL WALKING LUNGES
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS, GLUTES AND CALVES
EXERCISE TYPE: COMPOUND
-Stand with your shoulder width apart
-For Barbell- Place a barbell across the upper back
-For Dumbbell- hold dumbbells at the side of your body with a neutral grip
-Step forward with one leg
-Bend your knee till your rear knee nearly touches the ground.
-Maintain a straight posture throughout the exercise
-Drive through the heel of the leading foot and extend both knees till you are upright.
-Step forward with your rear foot, repeating the lunge on the opposite leg.
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DUMBBELL STEP UP
MAIN MUSCLE USED: QUADRICEPS
OTHER MUSCLES USED: HAMSTRINGS, GLUTES AND CALVES
EXERCISE TYPE: COMPOUND
-Hold a dumbbell in each hand to your side while standing up straight
-Place your right foot on an elevated platform. This can be a bench or a box.
-Step on the platform by extending the hip and the knee of your right leg.
-Use the heel to drive your self upwards on to the bench, while maintaining straight back.
-Place the left leg on the platform as well.
-Step down with the left leg by flexing the hip and knee of the right leg.
-Return the starting position by placing your right foot next to your left.
-Repeat with the other leg.
GLUTE BRIDGE
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Lie flat on the ground with knees bent and place your hands on your hips
-Begin the movement by driving through your heels
-Extend your hips vertically upwards
-Your bodyweight should be support by your upper and back and your feet.
-Extend as far as possible, pause at the top of the movement for 1-3 seconds
-To make this exercise harder, place a weighted plate on your hips.
-Slowly return to the starting position
-To make this exercise harder do not ground your foot.
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KETTLEBELL SWINGS
MAIN MUSCLE USED: HAMSTRINGS
OTHER MUSCLES USED: GLUTES
EXERCISE TYPE: COMPOUND
-Standing with a slightly wider than shoulder width stance
-Place a kettle bell between your feet
-Extend your glutes backwards and bend your knees.
-Pick up the kettle bell with both hands and swing it straight ahead of you
-Drive through your hips and let the kettle bell reach chest level
-Lower the kettle bell back down to the starting position
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FLUTTER KICKS
MAIN MUSCLE USED: GLUTES
OTHER MUSCLES USED: HAMSTRINGS
EXERCISE TYPE: COMPOUND
-Lie facedown on a flat bench with your hips on the edge of the bench
-Keep your legs straight and keep toes high off the floor
-Using your glutes and hamstrings bring your legs the same level as the hips.
The body should be parallel to the ground
-Start the movement by lifting the left leg higher than the right, and then lower the left leg as you
lift the right
-Continue alternating in the fashion until you reach the given time.
ABDUCTOR MACHINE
MAIN MUSCLE USED: ABDUCTORS
OTHER MUSCLES USED: GLUTES
EXERCISE TYPE: ISOLATION
-Sit down on the machine and select your weight
-Position your legs on the inside of the pads
-Grip the handles either side of the machine
-Your upper body should stay stationary throughout the exercise
-Press against the machine with your legs to move them away from each other
-Slowly bring your legs back to the starting position
ADDUCTOR MACHINE
MAIN MUSCLE USED: ADDUCTORS
OTHER MUSCLES USED: GLUTES AND HAMSTRINGS
EXERCISE TYPE: ISOLATION
-Sit down on the machine and select your weight
-Position your legs on the outside of the pads
-Grip the handles either side of the machine
-Your upper body should stay stationary throughout the exercise
-Press against the machine with your legs to move them towards each other
-Slowly bring your legs back to the starting position
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THE FIT AFFINITY COMPLETE 12 WEEK LOWER BODY WORKOUT GUIDE FOR HER
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