Lower Body e Book

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GETTING STARTED & GOAL SETTING FALSE CLAIMS & PROGRESSION BENEFITS OF TRAINING BUILDING MUSCLE & LOSING FAT ANATOMY & FUNCTION OF THE LEGS COMPOUNDS & ISOLATIONS MOVEMENTS WHICH FOOTWEAR IS BEST? WARMING UP, STRETCHING & COOLING DOWN TECHNIQUE & TEMPO THE IMPORTANCE OF REST DAYS CARDIO FITNESS MYTHS BUSTED BEGINNER WORKOUTS INTERMEDIATE WORKOUTS ADVANCED WORKOUTS 12 WEEK FITNESS PROGRAM UPPER BODY EXERCISES LOWER BODY EXERCISES BACK & CHEST EXERCISES LOWER BODY EXERCISES SHOULDERS & ARMS EXERCIES EXERCISE INDEX

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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.

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CHAPTER 1

GETTING STARTED AND SETTING GOALS It has been said that the hardest step is getting started. Now that’s done, let’s move onto the easy stuff; setting goals. Without a goal you can suffer from headless chicken syndrome. Running around the gym with no direction, going from bicep curls to rock climbing. This will result in a lack of progression, which can be very demotivating. Setting goals are crucial for success. Set smaller goals that will help achieve your long terms goals. Lets say you want to lose 20 pounds in 20 weeks. That’s a relatively long term goal. To get achieve this; you should set small, achievable, progressive goals. I suggest making mini goals every 2 weeks. So for example lose 2 pounds every 2 weeks.

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YOU SHOULD ALSO MAKE SHORT TERM STEPS SUCH AS: -NOT MISSING ANY OF YOUR WEEKLY WORKOUTS -LIFTING EITHER HEAVIER OR PERFORMING MORE REPS EACH WORKOUT -PERFORMING ALL WEEKLY CARDIO -STAYING ON TRACK WITH YOUR NUTRITION EVERY DAY

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 aren’t 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

method which measure skin fold thickness in selected areas of the body, usually the lower abdomen; biceps; triceps; chest and scapula. This is one of the most common and easiest ways to measure body fat, however accuracy can depend on the skill of the tester. There are more scientific ways to measure body fat such as DEXA scans and Bioelectrical Impedance Analysis (BIA). These are far more accurate than calipers but are less accessible. Photographs are a great way to track progress. Take them every 1-2 weeks in the same location with the same lighting. I suggest taking the photos on an empty stomach in the morning. Take front, rear and side relaxed photos. Similar to photographs, measurements should be taken every 1-2 weeks to see how your body is changing and where you are losing or gaining fat/muscle. Aim to be as consistent as possible with how you measure yourself. Measure upper arms, waist, neck, thighs and calves. Be sure to write down your measurements so you can look back in the future. Undoubtedly one of the best ways to measure progress is the old fashioned mirror.

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CHAPTER 2

THE BENEFITS OF TRAINING STRENGTH TRAINING IS A KEY PART OF ANY FITNESS PROGRAM AND HAS A VARIETY OF BENEFITS OTHER THAN JUST MAKING YOU LOOK BETTER. HERE ARE SOME OF THE MANY BENEFITS FROM TRAINING WITH WEIGHTS: •Helps with everyday tasks. Stronger muscles will help the most basic of activities, such as carrying heavy bags or bending down to lift things. •Helps manage chronic health conditions such as obesity, heart disease and nagging back pains. •Helps develop stronger bones and joints by increasing bone density and reducing the risk of diseases such as osteoporosis. •Increases calorie burn and heart rate. This is a great post workout advantage. •Increases the bodies BMR (base metabolic rate). This causes the body to burn more calories when not in the gym, greatly facilitating weight loss. •Lowers blood pressure - one workout can lower blood pressure for up to 15 hours! •Helps alertness, attention and focus. This is because strength training increases the flow of blood and oxygen to the brain.

•The feel good factor. Exercise not only boosts your physical heath but your mental health also. •Lower body weight training affects your entire body, helping posture and structural imbalances. Your feet and calves have the task of supporting the entire upper body. Lower body imbalances can negatively affect the whole body. For example, a weaker interior portion of the calf can cause the knees to bend inward or internally rotate and alter your stance and walking pattern. Exercise can remove these weaknesses and improve alignment of the spine. •Lower body training can also help build muscle in the entire body. Let’s take squats for example. Other than working all areas of the leg they also work the lower and upper back. •Lower body training also helps prevent injuries in both daily activities and sport. The reason for most injuries is due to weak stabilizer muscles. Training helps strengthen joints, ligaments and connective tissue. It also improves the range of motion in the legs meaning you can jump higher and run faster. •Quadriceps and Hamstrings are among the largest muscle groups in the body, which means stimulation through weight training helps the body flush toxins and flow nutrients to other muscles areas.

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CHAPTER 3

BUILDING MUSCLE AND LOSING FAT I am very often asked if it is possible to burn fat and build muscle at the same time. There is no simple yes or no answer to this question. Before answering this question we must assess why the body loses and gains weight. When the body is taking in a surplus of calories required to meet Basal Metabolic Rate it will add weight. Likewise, when the body is in a deficit of calories to meet BMR it will lose weight. This would suggest that due to the body functions and energy systems that you cannot burn fat and build muscle at the same time. HOWEVER, IN SOME SITUATIONS THERE CAN BE ANOMALIES: -Those new to weight training can experience what’s known as “noobie gains” -Genetic outliers -People taking performance enhancing drugs -Obese people.

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. It’s 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.

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CHAPTER 4

ANATOMY AND FUNCTIONS OF THE LEGS It’s important to understand the function of the legs when training them as it can help with what is known as the ‘mind muscle connection’. Most muscles in the leg are considered long muscles; this means they can stretch great distances. As the leg muscles contract and relax, they move skeletal bones to create movement of the whole body. Smaller muscles in the leg help stabilize joints, rotate joints and help with intricate movements.

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 quadriceps are the leanest muscles in the body. These 4 muscles are situated at the front of the thigh: Rectus Femoris, Vastus Intermedius, Vastus Medialis and Vastus Laterlis.

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.

A good workout program will hit all of the above muscles. PAGE 7

CHAPTER 5

COMPOUNDS AND ISOLATIONS MOVEMENTS Firstly, we need to establish understanding between two types of exercise that make up a workout program. Every exercise can be categorized as either a compound exercise or an isolation exercise. Compound exercises, also known as functional exercises, are the movements that work more than one muscle group at once. Compound exercises are multi joint movements that recruit a large amount of muscles fibers at once.

for those at beginner and intermediate level. Compound exercises also cause a greater release of anabolic hormones in the body which directly affects muscle growth. The more taxing the exercise on the body, the greater the release of hormones. Isolation exercises are movements that target a single muscle group and aim to stimulate a smaller number of total muscle fibers. Isolation exercises involve only one joint.

HERE ARE SOME EXAMPLES OF COMPOUND EXERCISES: -Squats -Deadlifts -Lunges -Leg Press

HERE ARE SOME EXAMPLES OF ISOLATION EXERCISES: -Leg Extensions -Leg Curls -Glute Bridges -Seated Calf Raises

There are many benefits to incorporating compounds exercises into a workout program. Compound exercises burn more calories during a workout. This is because you are working more muscles during movements; therefore require more energy to do so. This is especially beneficial for those who want to lose body weight. Compounds will raise energy burn and help the loss of body fat. Not only do compound exercises result in burning more calories during the actual workout, they also continue to burn calories throughout the 24-48 hours that follow - this is called excess post exercise oxygen consumption (EPOC).

Here are the benefits to incorporating isolation exercises into a workout program.

Working multiple muscles at once means you will be able to lift heavier weight, which has a positive effect on strength gains. This is especially beneficial

• Isolation exercises have the ability to shape individual muscles, allowing you to develop your physique to how you desire. • Isolation exercises prevent strength imbalances on either side of your body. Most isolation movements can be done using just one side of the body. • Isolation exercises pose little threat to overtraining. They are not overly intense on the central nervous system meaning you won’t place as much overall stress on your body.

SO WHICH ONE IS BETTER? THE ANSWER IS NEITHER. BY DOING JUST ONE MEANS YOU ARE LOSING OUT ON THE BENEFITS OF THE OTHER. A GOOD WORKOUT PROGRAM FOR SOMEONE AT ANY FITNESS LEVEL SHOULD INCORPORATE BOTH ISOLATION AND COMPOUND EXERCISES. PAGE 8

CHAPTER 6

WHICH FOOTWEAR IS BEST TO TRAIN LOWER BODY? Here are the most popular choices of footwear that will help you to get the most out of weight training.

It is very easy to overlook the importance of footwear and the effect it can have on lower body training. It may come as a shock that the popular cushion soled footwear for running, basketball or tennis is not always the best option when it comes to weight training. Soft soled shoes are designed to absorb impact while running, jumping and shifting side to side but when it comes to weight training you need your feet to create a strong and stable base. This allows the heels and the mid foot to drive into the ground to make glutes and hamstrings work more efficiently. This is especially apparent when performing squats and deadlifts.

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.

Wearing compressible shoes can cause issues such as rising up on the toes causing the body to lean forward, ankle instability and uneven weight distribution.

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.

Here are the 3 essentials to look out for when selecting correct footwear: Correct fit - Shoes should hug the foot and provide adequate support. The foot should not be constricted or move around too much. Hard, non-compressible shoes – They should provide a completely stable surface. Look for shoes with a hard and flat sole. Good traction - Shoes should keep the foot grounded during exercises and prevent any slipping and sliding. PAGE 9

CHAPTER 7

WARMING UP, STRETCHING AND COOLING DOWN

Once ready to train perform at least one warm up for each muscle group. For example, if you are squatting warm up with body weight squats.

WARMING UP BEFORE WEIGHT TRAINING RAISES YOUR BODY TEMPERATURE, CREATES BLOOD FLOW TO YOUR MUSCLES, AND LUBRICATES YOUR JOINTS. WARMING UP HELPS TO PREVENT INJURY AND HELPS YOU PERFORM BETTER. AN EFFECTIVE WAY TO WARM UP IS TO DO SOME LIGHT CARDIO FOR 5-10 ON THE ELLIPTICAL, TREADMILL OR BICYCLE.

Stretching increases the range of motion in joints. The best time to stretch is after the initial warm up. It is important that the stretch isn’t too rigorous as that can hinder strength and performance. Stretch for no more than 25 seconds per muscle group. Another good time to stretch is between sets.

A cold muscle should never be stretched always warm up before performing any kind of stretching. A cold muscle should never be stretched - always warm up before performing any kind of stretching. Warming up the muscle fibers and increasing blood flow will allow the muscles to be more elastic and responsive to stretching which will help to prevent strains and pulls. Warming up is essential in avoiding stiffness and cramps that can come with weight training. The cool down is another important part of each workout. It aids the prevention of excessive blood accumulation, which can reduce cardiac output causing lightheadedness and slower recovery. An effective cool down is to complete 5-10 minutes of low intensity cardio, similar to the warm up. Cooling down will help reduce soreness and speed up recovery by sending nutrients to the stressed muscle areas. PAGE 10

CHAPTER 8

TECHNIQUE, TEMPO, BREATHING AND MIND MUSCLE CONNECTION Before performing any exercise you must learn how to do it correctly. This will prevent injuries and put the greatest amount of tension on the target muscle. Swinging and throwing weights around in the wrong way can wreck havoc on your joints and muscles, so correct technique is essential for both muscular gains and physical health. HAVING POOR TECHNIQUE IS VERY COMMON FOR BEGINNERS, SO TAKING THE TIME TO LEARN CORRECT FORM WILL PAY OFF IN THE LONG RUN. HERE ARE SOME EXAMPLES OF BAD TECHNIQUE: • Rounding the back when deadlifting • Letting the knees go past the toes when squatting • Using momentum when performing leg curls For every exercise there is a correct starting point, a posture to maintain during lifting, and a correct ending position. These positions and postures involve the entire body and angles of certain joints, such as the positioning of your ankles and knees. As well as correct posture and joint angles, controlling the weight throughout the whole motion is critical. Using too much momentum will bring about bad technique. When learning a new exercise start with lighter weight and maintain this for at least 2 workouts before you start adding weight.

There are 2 phases when completing an exercise. The concentric (positive) phase is when you are pushing or pulling the weight away from you from the starting position. The eccentric (negative) phase is when you are lowering or returning the weight back to the starting position. The speed at which you execute these phases make up the overall tempo of a rep. To achieve the correct tempo, the eccentric phase should be slower than the concentric phase. By going slower on the eccentric phase, you are able to control technique better and increase muscle tension. The concentric portion can be done explosively or at a controlled pace. Oxygen is required to complete any weight lifting movement so don’t hold your breath during an exercise. Take a deep breath during the returning portion (eccentric phase) of the rep and exhale on the lifting portion (concentric). Holding your breath when weight training can lead to dizziness, light-headedness and even fainting. The mind muscle connection is very valuable in weight lifting. It will allow you to feel the muscle that is being worked. During an exercise it helps to focus on and feel the target muscle, even attempting to flex and squeeze it at the end of the movement will help create maximal tension. If your technique, tempo and breathing are not correct, it will be difficult to establish the mind muscle connection. Using less weight and doing slower reps is the best way to create the connection.

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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 won’t 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:

Improve heart health Improve hormone production Improve recovery Increase metabolism

2 of the main forms of cardio are Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT). Similar to Isolation and Compound exercises, both forms of cardio should be incorporated into your fitness and cardio plan. More sessions of both LISS and HIIT can be introduced if progress towards your goals begins to stall.

LISS

LISS is a form of cardio that requires you to workout at 60-70% of your maximum heart rate, which is calculated by subtracting your age from 220. Examples of this form of cardio are running, incline walking, elliptical training, cycling and swimming. LISS is well suited for people at the beginner stage, unfit or overweight. LISS cardio sessions can range from 30-60 minutes. An accurate way to track progression and caloric expenditure is to set your LISS workout to a set number of calories. For example, set a target of 400 calories and track the length of the workout and average heart rate.

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 PAGE 13

workouts will have different periods of intensity compared to rest. HIIT training requires to heart rate to work 75-90% of your maximum heart rate. Examples of HIIT are hill sprints, strength training and sprint swimming. One of the largest benefits of HIIT is that calories are burned during and post workout and can continue to burn for up to 48 hours showing an effective way of boosting metabolism.

HERE ARE 3 HII T WORKOUTS. WORKOUT 1: SPRINTS

• 5 minute warm up • 10 rounds of 20 seconds sprinting and 40 seconds rest • 5 minutes cool down

WORKOUT 2: LOWER BODY GLUTE FOCUS CAN BE DONE AT HOME

20 seconds on each of the below exercises followed by 10 seconds rest. 5 rounds in total 1. Burpees 2. Squat Jumps 3. Mountain Climbers 4. Elevated Glute Bridge 5. Sumo Squats

WORKOUT 3: LOWER BODY FOCUS

• 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

FITNESS MYTHS BUSTED

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.

Lower reps should be incorporated to help with strength, especially with compound exercises. The main thing that matters when determining whether you get bigger or smaller, regardless of rep ranges or exercises used is a surplus or deficit of calories.

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 A-WHOLE LOWER BODY LEG PRESS- 3 SETS OF 8-12 REPS LEG EXTENSIONS- 3 SETS OF 10-12 REPS LEG CURLS-3 SETS OF 10-12 REPS STANDING CALF RAISES-3 SETS OF 10-15 REPS

WORKOUT B-WHOLE LOWER BODY SQUATS- 3 SETS OF 8-12 REPS LEG EXTENSIONS- 3 SETS OF 10-15 REPS LEG PRESS- 3 SETS OF 8-12 REPS LEG CURLS- 3 SETS OF 10-15 REPS SEATED CALF RAISES- 2 SETS OF 10-15 REPS

WORKOUT C-HAMSTRINGS & CALVES SUMO DEADLIFTS- 3 SETS OF 6-10 REPS LEG CURLS- 3 SETS OF 8-12 REPS HYPEREXTENSIONS- 3 SETS OF 15 REPS CALF RAISES IN LEG PRESS-2 SETS OF 8-12 REPS SEATED CALF RAISES- 2 SETS OF 10-15 REPS

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

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don’t forget to visit the technique index for infomation on correct form.

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HACK SQUATS-3 SETS OF 10-15 REPS ONE LEG DONKEY KICKBACK- 3 SETS, 10 REPS PER LEG, 20 REPS IN TOTAL PER SET. GLUTE BRIDGE-3 SETS OF 20 REPS ONE LEG CABLE KICK BACK- 3 SETS- 12-15 REPS PER LEG, 24-30 REPS IN TOTAL PER SET.

beginner WORKOUTS

WORKOUT F- WHOLE LOWER BODY

WORKOUT G-WHOLE LOWER BODY

CONVENTIONAL DEADLIFTS- 3 SETS OF 8-12 REPS LEG CURLS- 3 SETS OF 12-18 REPS LEG EXTENSIONS- 3 SETS OF 10-15 REPS SQUATS-3 SETS OF 8-10 REPS STANDING CALF RAISES-3 SETS OF 15-20 REPS

SQUATS-4 SETS OF 6-10 REPS CONVENTIONAL DEADLIFTS-3 SETS OF 8-10 REPS LEG PRESS- 3 SETS OF 8-12 REPS DUMBBELL WALKING LUNGES-2 SETS OF 12 STEPS PER LEG, 24 IN TOTAL PER SET. HYPEREXTENSIONS- 2 SETS OF 20 REPS GOBLET SQUATS- 2 SETS OF 10-15 REPS

WORKOUT H-HAMSTRINGS & CALVES STRAIGHT LEG DEADLIFTS- 3 SETS OF 10-15 REPS HACK SQUATS-3 SETS OF 10-15 REPS LEG CURLS- 3 SETS OF 10-15 REPS KETTLE BELL SWINGS- 3 SETS OF 20 REPS CONVENTIONAL DEADLIFTS-2 SETS OF 10-12 REPS SEATED CALF RAISES- 2 SETS OF 10-15 REPS STANDING CALF RAISES- 2 SETS OF 8-12 REPS

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 A-WHOLE LOWER BODY LEG PRESS- 4 SETS OF 6-10 REPS LEG EXTENSION- 3 SETS OF 8-12 REPS LEG CURL-3 SETS OF 8-10 REPS SMITH MACHINE SINGLE LEG STANDING LUNGES- 3 SETS OF 8-12 PER LEG, 16-24 IN TOTAL PER SET STANDING CALF RAISES-3 SETS OF 10-15 REPS

WORKOUT B-WHOLE LOWER BODY SQUATS- 3 SETS OF 8-12 CONVENTIONAL DEADLIFTS- 3 SETS OF 6-10 REPS ADDUCTOR MACHINE- 2 SETS OF 10-15 REPS ABDUCTOR MACHINE-2 SETS OF 10-15 REPS STRAIGHT LEG DEADLIFTS- 2 SETS OF 10-15 REPS CALF RAISES IN LEG PRESS- 3 SETS OF 8-12 REPS HYPEREXTENSIONS- 2 SETS OF 20 REPS

WORKOUT C-HAMSTRINGS & CALVES SUMO DEADLIFTS- 4 SETS OF 8-12 REPS LEG CURLS- DROPSET-3 SETS OF 10 REPS, DROPSET FOR A FURTHER 10 REPS KETTLE BELL SWINGS- 3 SETS OF 20 REPS DUMBBELL WALKING LUNGES- 3 SETS OF 12-15 STEPS PER LEG, 24-30 STEPS PER SET IN TOTAL SEATED CALF RAISES- 2 SETS OF 8-12 REPS STANDING CALF RAISES- 2 SETS OF 12-18 REPS

WORKOUT E-GLUTES

WORKOUT D-QUADRICEPS

BARBELL HIP THRUSTS-3 SETS OF 10-15 REPS ONE LEG DONKEY KICK BACK- 3 SETS OF 12-18 REPS, 24-36 REPS IN TOTAL PER SET GOBLET SQUATS- 3 SETS OF 15 REPS ONE LEG CABLE KICK BACK- 3 SETS OF 10-15 REPS CABLE PULL THROUGH- 3 SETS OF 15 REPS

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SQUATS-4 SETS OF 6-10 REPS DUMBBELL STEP UPS- 3 SETS OF 10 STEPS PER LEG, 20 REPS PER SET IN TOTAL. LEG EXTENSIONS- DROPSET- 3 SETS OF 15 REPS, DROPSET FOR A FURTHER 8-10 REPS LEG PRESS- 4 SETS OF 10-15 REPS JUMPING BODYWEIGHT SQUATS- 2 SETS OF 15 REPS

INTERMEDIATE WORKOUTS

WORKOUT F-WHOLE LOWER BODY SQUATS- 4 SETS OF 8-12 REPS LEG EXTENSIONS SUPERSET WITH LEG CURLS- 4 SETS OF 10-15 REPS HACK SQUATS- 2 SETS OF 10-15 REPS GLUTE BRIDGE ON EXERCISE BALL- 2 SETS OF 15 REPS LEG PRESS- 3 SETS OF 10-12 REPS STANDING CALF RAISES- 4 SETS OF 10-20 REPS

WORKOUT G-WHOLE LOWER BODY SUMO DEADLIFTS- 3 SETS OF 6-8 REPS DUMBBELL STEP UP- 3 SETS OF 12 STEPS PER LEG, 24 STEPS PER SET IN TOTAL GOBLET SQUATS- 3 SETS OF 15-20 REPS ONE LEG DONKEY KICK BACK- 2 SETS OF 15 REPS PER LEG, 30 REPS PER SET IN TOTAL SINGLE LEG EXTENSIONS- 3 SETS OF 10-15 REP PER LEG, 20-30 REPS PER SET IN TOTAL LEG PRESSES- 2 SETS OF 8-12-SUPERSET WITHCALF RAISES IN LEG PRESS- 2 SETS 15-20 REPS

WORKOUT H - HAMSTRINGS & CALVES STIFF LEG DEADLIFTS- 3 SETS OF 10-12 REPS LYING HAMSTRING CURL-3 SETS OF 10-15 REPS SUMO DEADLIFTS-3 SETS OF 12-18 REPS LEG PRESS WITH LEG POSITIONS HIGH- 3 SETS OF 12-15 REPS CALF RAISES IN LEG PRESS-3 SETS OF 15-25 REPS STANDING CALF RAISES-2 SETS OF 5-10

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

SUMO SQUATS- 3 SETS OF 8-12 REPS ONE LEG DONKEY KICK LEGS- 4 SETS OF 10-12 REPS PER LEG, 20-24 REPS IN TOTAL PER SET KETTLE BELL SWINGS- 2 SETS OF 20-25 REPS HYPEREXTENSIONS- 2 SETS OF 20 REPS ONE LEG CABLE KICK BACK-4 SETS OF 10-15 REPS PER LEG, 20-30 REPS IN TOTAL PER SET BARBELL HIP THRUSTS- 3 SETS OF 12-18 REPS

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ADVANCED WORKOUTS

WORKOUT A-WHOLE LOWER BODY SQUATS- 4 SETS OF 5-8 REPS CONVENTIONAL DEADLIFTS- 3 SETS OF 4-8 REPS DUMBBELL WALKING LUNGES-4 SETS OF 6-8 STEPS PER LEG, 12-16 STEPS PER SET IN TOTAL SEATED LEG CURL- 3 SETS OF 8-12 REPS BARBELL HIP THRUSTS- 3 SETS OF 8-12 REPS CALF RAISES IN LEG PRESS- 4 SETS OF 10-15 REPS

WORKOUT B-WHOLE LOWER BODY SUMO DEADLIFTS- 4 SETS OF 8-12 REPS LEG EXTENSION- TRIPLE DROPSET- 3 SETS OF 10 REPS-DROPSET FOR A FURTHER 10 REPS, THEN DROPSET AGAIN FOR A FURTHER 10 REPS GLUTE HAM RAISES- 3 SETS OF 5-15 REPS FRONT SQUATS- 3 SETS OF 10-15 REPS STANDING CALF RAISES-4 SETS OF 15-25 REPS

WORKOUT C-HAMSTRINGS & CALVES LEG CURL- 3 SETS OF 15-20 REPS STRAIGHT LEG DEADLIFT- 3 SETS OF 10-15 REPS LONG STRIDE DUMBBELL WALKING LUNGES3 SETS OF 10-15 STEPS PER LEG, 20-30 STEPS PER SET IN TOTAL KETTLE BELL ON LEG DEADLIFT- 3 SETS OF 10-15 REPS SEATED CALF RAISES- 3 SETS OF 15-20 REPSSUPERSET WITH HYPEREXTENSIONS-3 SETS OF 20 REPS STANDING CALF RAISES-3 SETS OF 12-18 REPS

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 PAGE 19

SINGLE LEG EXTENSIONS-3 SETS OF 12-20 REPS PER LEG, 24-40 PER SET IN TOTAL LEG PRESS- 3 SETS OF 8-12 REPS HACK 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 FRONT SQUATS-3 SETS OF 10-15 REPS

12 WEEK

Fitness Program MON

TUES

WED

THURS

FRI

SAT

SUN

Week 1

Upper Body A

Lower Body A

Rest

Back & Chest A

Lower Body E

Shoulders & Arms A

Rest

Week 2

Upper Body A

Lower Body A

Rest

Back & Chest A

Lower Body E

Shoulders & Arms A

Rest

Week 3

Upper Body A

Lower Body A

Rest

Back & Chest A

Lower Body E

Shoulders & Arms A

Rest

Week 4

Upper Body B

Lower Body B

Rest

Back & Chest B

Lower Body F

Shoulders & Arms B

Rest

Week 5

Upper Body B

Lower Body B

Rest

Back & Chest B

Lower Body F

Shoulders & Arms B

Rest

Week 6

Upper Body B

Lower Body B

Rest

Back & Chest B

Lower Body F

Shoulders & Arms B

Rest

Week 7

Upper Body C

Lower Body C

Rest

Back & Chest C

Lower Body G

Shoulders & Arms C

Rest

Week 8

Upper Body C

Lower Body C

Rest

Back & Chest C

Lower Body G

Shoulders & Arms C

Rest

Week 9

Upper Body C

Lower Body C

Rest

Back & Chest C

Lower Body G

Shoulders & Arms C

Rest

Week 10

Upper Body D

Lower Body D

Rest

Back & Chest D

Lower Body H

Shoulders & Arms D

Rest

Week 11

Upper Body D

Lower Body D

Rest

Back & Chest D

Lower Body H

Shoulders & Arms D

Rest

Week 12

Upper Body D

Lower Body D

Rest

Back & Chest D

Lower Body H

Shoulders & Arms D

Rest

Cardio Plan for MUSCLE GAIN: 1 HIIT SESSION AND 1 LISS SESSION OF 300 CALORIES PER WEEK THROUGHOUT THE 12 WEEK PROGRAM. IF YOU ARE FAILING TO PUT ANY WEIGHT ON THEN REDUCE OR REMOVE THE LISS SESSION.

Cardio Plan for Fat loss:

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

REST FOR BETWEEN 90-120 SECONDS BETWEEN COMPOUND EXERCISES AND BETWEEN 60-120 SECONDS FOR ISOLATION EXERCISES.

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

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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

BACK AND CHEST A DUMBBELL FLAT BENCH PRESS- 3 SETS OF 10-12 REPS BARBELL BENT OVER ROW- 3 SETS OF 8-10 REPS DUMBBELL INCLINE FLIES- 3 SETS OF 10-15 REPS LAT PULLDOWN- 3 SETS OF 10-12 REPS BARBELL INCLINE BENCH PRESS- 2 SETS OF 8-10 REPS CABLE ROW- 2 SETS OF 8-10 REPS

BACK AND CHEST B LAT PULLDOWN- 3 SETS OF 10-12 REPS BARBELL FLAT BENCH PRESS- 3 SETS OF 6-8 REPS DUMBBELL BENT OVER ROW- 3 SETS OF 8-10 REPS DIPS (SUPPORTED IF NECESSARY)- 3 SETS OF 8-12 REPS V-BAR PULLDOWN- 2 SETS OF 10-15 REPS DUMBBELL INCLINE FLIES- 3 SETS OF 10-12 REPS

BACK AND CHEST C INCLINE BARBELL BENCH PRESS- 3 SETS OF 6-8 REPS CABLE CROSSOVER- 3 SETS OF 10-15 REPS CABLE ROW- 3 SETS OF 6-8 REPS DUMBBELL PULLOVER- 3 SETS OF 10-12 REPS UNDERHAND PULLDOWN- 2 SETS OF 8-12 REPS CHEST PRESS MACHINE- 2 SETS OF 10-15 REPS

BACK AND CHEST D BARBELL FLAT BENCH PRESS- 3 SETS OF 6-8 REPS LAT PULLDOWN- 3 SETS OF 10-12 REPS DUMBBELL INCLINE BENCH PRESS- 3 SETS OF 10-12 REPS T-BAR ROW- 3 SETS OF 6-8 REPS CABLE CROSSOVER- 2 SETS OF 10-15 REPS UNDERHAND PULLDOWN- 3 SETS OF 10-15 REPS

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

SHOULDERS & ARMS EXERCISES

SHOULDERS & ARMS A DUMBBELL SHOULDER PRESS- 3 SETS OF 6-8 REPS DUMBBELL SIDE RAISES- 3 SETS OF 10-15 REPS DUMBBELL REAR DELT FLIES- 3 SETS OF 12-15 REPS BARBELL BICEP CURLS- 2 SETS OF 10-12 REPS E-Z BAR SKULL CRUSHERS- 2 SETS OF 6-8 REPS DUMBBELL BICEP CURLS- 3 SETS OF 8-12 REPS CABLE ROPE EXTENSIONS-3 SETS OF 10-15 REPS

SHOULDERS & ARMS B BARBELL STANDING SHOULDER PRESS- 3 SETS OF 8-12 REPS CABLE SIDE RAISES- 2 SETS OF 8-12 REPS FACEPULLS- 4 SETS OF 10-20 REPS E-Z BAR BICEP CURLS- 2 SETS OF 8-10 REPS CABLE BICEP CURLS- 2 SETS OF 8-12 REPS CABLE EXTENSIONS- 2 SETS OF 8-12 REPS DUMBBELL OVERHEAD EXTENSION- 3 SETS OF 10-15 REPS

SHOULDERS & ARMS C DUMBBELL SHOULDER PRESS- 3 SETS OF 8-10 REPS BARBELL UPRIGHT ROWS- 3 SETS OF 10-15 REPS DUMBBELL SHRUGS- 2 SETS OF 10-15 REPS DUMBBELL FRONT RAISES- 2 SETS OF 10-15 REPS SKULL CRUSHERS- 3 SETS OF 8-12 REPS DUMBBELL KICKBACK- 2 SETS OF 10-15 REPS PER ARM, 20-30 REP IN TOTAL PER SET SPIDER CURLS- 2 SETS OF 10-15 REPS DUMBBELL HAMMER CURLS- 2 SETS OF 8-12 REPS

SHOULDERS & ARMS D BARBELL STANDING SHOULDER PRESS- 3 SETS OF 6-8 REPS DUMBBELL REAR DELT FLIES- 3 SETS OF 10-15 REPS DUMBBELL SIDE RAISES-4 SETS OF 8-15 REPS SEATED DUMBBELL BICEP CURLS- 2 SETS OF 8-12 REPS CABLE ROPE PUSHDOWNS-2 SETS OF 8-12 REPS CABLE BICEP CURL- 2 SETS OF 10-15 REPS DUMBBELL OVERHEAD EXTENSION- 2 SETS OF 10-15 REPS BARBELL BICEP CURL- 1 SET OF 20 REPS SKULL CRUSHERS- 1 SETS OF 20 REPS PAGE 25

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, that’s 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.

BODYWEIGHT JUMPING SQUATS MAIN MUSCLE USED: QUADRICEPS OTHER MUSCLES USED: HAMSTRINGS AND GLUTES EXERCISE TYPE: COMPOUND -Place feet in a shoulder width stance and feet slightly outwards. -Lower yourself by bending your knees and dropping your hips. -Keep your chest up and back straight. -When your hamstrings touch your calves jump upwards by 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

LYING LEG CURLS MAIN MUSCLE USED: HAMSTRINGS OTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION -Choose your weight; adjust the lever to fit your height and lie face down on the machine. -Place your thighs on the pad -Place the adjustable pad till it sits just below your calves -Keep your upper body flat on the bench and curl your legs as far as possible towards your upper thighs. -Pause at this phase for 1-3 seconds and try to squeeze your hamstrings. -Do not move your upper body and do not let your thighs move off of the pad. -Bring the legs back down to the starting position.

STANDING CALF RAISES MAIN MUSCLE USED: CALVES OTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION -Adjust the shoulder pad to fit your height -Place your shoulders under the pad and position your feet facing forward. -Position the balls of your feet on the foot block with the heels extending off of it. -Raise your heels by extending your ankles as high as possible. -The knee should be kept stationary throughout the movement -Return to the starting position slowly by lowering your heels as your bend the ankles until the calves are fully stretched. PAGE 29

SEATED CALF RAISES MAIN MUSCLE USED: CALVES OTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION -Sit on the machine; place your feet on the foot block facing forwards. -Place the balls of your feet on the foot block with your heels extending off. -Place your thighs under the lever pad. -Place your hands on top the lever pad -Deactivate the safety bar. -Lower your heels by bending at the ankles until your calves are fully stretched. -Raised your heels by extending the ankles as high as possible. -Pause at the top of the exercise for 1-3 seconds and return to the starting position.

CALF RAISES IN LEG PRESS MAIN MUSCLE USED: CALVES OTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION -Sit down in the leg press machine and place your legs on the platform in front of you. -Point your feet straight and position at the bottoms of the platform with your heels extending off. -Deactivate the safety bar -Knees should be slightly bend but stationary throughout the exercise. -Press on the platform by raising your heels and extending your ankles as high as possible. -Pause at the top of the exercise for 1-3 seconds. -Return to the starting position by lowering your heels as you bend your ankles until the calves are fully stretched.

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. PAGE 30

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.

ONE LEG DONKEY KICK BACK MAIN MUSCLE USED: CALVES OTHER MUSCLES USED: NONE EXERCISE TYPE: ISOLATION -Kneel on the floor with your arms extended in front of you. A push up position with your hand slightly wider than shoulder width. -Create a 90 degree angle between your thighs and lower leg. -Maintain a straight back and look forwards throughout the exercise -Lift one leg until your hamstrings are in the line with the back; maintain the 90 degree angle in your leg. -Contract the glutes throughout the entire movement -Return the leg to the starting position and repeat with other leg.

ONE LEG CABLE KICK BACK MAIN MUSCLE USED: GLUTES OTHER MUSCLES USED: HAMSTRINGS EXERCISE TYPE: ISOLATION -Attach an ankle cuff to a low cable pulley machine. -Attach the ankle cuff to your ankle -Face the cable machine and stand around 1-2 feet away, feel free to hold the machine for support. -Keeping your knees and hips slightly bent, kick the attached ankle beck in a semicircular arc as high as you can -Contract the glutes throughout the entire movement and try to pause for 1-3 seconds at the top of the exercise -Slowly return the leg to the starting position

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. PAGE 31

BARBELL HIP THRUSTS MAIN MUSCLE USED: GLUTES OTHER MUSCLES USED: HAMSTRINGS EXERCISE TYPE: COMPOUND -Begin seated on the ground and your shoulders pressed against a bench behind you -Have a loaded barbell over your hips, you may want to use a bar pad -Lean back against the bench so that your shoulder blades are near the top of it. -Begin the movement by driving with your heels, extending your hips vertically upwards. -Your shoulder blades and your feet should support your weight. -Extend upwards as far as possible -Slowly return to the starting position

GLUTE HAM RAISES MAIN MUSCLE USED: HAMSTRINGS OTHER MUSCLES USED: GLUTES EXERCISE TYPE: COMPOUND -Adjust the machine to suit your height -Place your feet against the footplate in between the roller. -Your knees should be just behind the pad -Lie facedown -Start from the bottom of the movement, flexing your knees and driving your toes into the footplate. Do so until you are back in an upright position -Pause at this stage of exercise for 1-3 seconds and contract your hamstrings and glutes. -Repeat the movement; be sure to keep the eccentric part of the exercise slow and controlled

CABLE PULL THROUGH MAIN MUSCLE USED: GLUTES OTHER MUSCLES USED: HAMSTRINGS EXERCISE TYPE: COMPOUND -Begin standing 2 feet in front of a low pulley with a rope attached. -Face away from the cable machine. -Straddle the cable with your feet pointed straight ahead of you. -Take a wide stance -Begin the movement by reached through your legs as far as possible, bending at the hips. -Keep your knees slightly bent and your arms straight throughout the exercise. -Extend through the hips to stand straight, at the end of the movement contract the glutes.

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.

SMITH MACHINE SINGLE LEG MAIN MUSCLE USED: GLUTES OTHER MUSCLES USED: HAMSTRINGS AND QUADRICEPS EXERCISE TYPE: COMPOUND -Set the bar of the smith machine at shoulder level -Position the bar on your upper back -Place your right foot in front of you and your left foot behind you -Un-rack the bar -Flex your knee and drop your hips until your rear knee nearly touches the ground -Drive through the heel of your leading foot until you are back in the starting position -Complete the allocated amount of reps and swap legs

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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THANKYOU FOR PURCHASING AND READING THE THE FIT AFFINITY COMPLETE 12 WEEK LOWER BODY WORKOUT GUIDE FOR HER I HOPE THAT IT HELPS YOU TO ACHIEVE YOUR FITNESS GOALS. TRAIN HARD GIRLS!

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