KNOWLEDGE

Total Transformation in 30 Minutes: Day 5 - Lower Body Workout

January 29, 2015

This is one out of five 30-minute workout plans for the fifth day of the week created by Adam Friedman, a Gold's Gym Fitness Institute expert and celebrity trainer, that will help you maximize your exercise time and increase your strength and stamina. Make sure to read THIS first for more info on this program before starting your workout!

DAY 5: LOWER BODY WORKOUT

ROMANIAN DEAD LIFT. Stand upright, your feet hip-width apart. Hold dumbbells in front of your thighs as you lower them, keeping your back straight and your chest out. Then stand back up. Click HERE to learn more on how to do romanian dead lift!

Do one set of Romanian dead lifts, then do a minute of active recovery.

SQUAT. Place your feet hip-width apart. Keeping your chest high, draw in your abdominals and slowly squat down until your butt is parallel to the floor (never farther). Have a firm foot plant, and put emphasis on your heels. Make sure to keep your knees directly over—never in front of—your ankles. For the more advanced, try a BACK SQUAT: Same movement as above, but place a weighted bar across your back along your shoulders. Hold it in both hands with your fingers facing forward. Click HERE to learn more on how to do squat

Do one set of squats, then do a minute of active recovery.

STATIONARY SIDE LUNGE. Start with your feet together and your arms at your sides. Step sideways two to three feet into a lunge, keeping your planted leg straight. Bend your knee at a 90-degree angle. Press back up with your bent leg and return to the starting position.

Do one set of side lunges, then do a minute of active recovery.

BOX STEP-UP. Stand in front of a box. Step up with your right foot, then with your left. Step down right foot first, then left. Repeat, this time starting with your left foot. Hold dumbbells for added difficulty.

Do one set of box step-ups, then do a minute of active recovery.

LEG EXTENSION MACHINE. Sit down on the seat and hook your legs behind the padded bar. Adjust the bar so that it rests on your lower leg. Select a weight and slowly lift the bar until your legs are almost straight, then lower your legs back down. Make sure to keep your back straight and grip the handles on each side of the seat.

Do one set on the leg extension machine, then do a minute of active recovery.

MEDICINE BALL TRUNK ROTATION. Hold the medicine ball out in front of you, shoulder-high. Slowly twist to the right, then back to the center, then to the left.

Do one set of medicine ball trunk rotations, then do a minute of active recovery.

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.