KNOWLEDGE

500-Calorie Workout Plan: Lower Body Workout

January 9, 2015

Burn up to 500 Calories and work your glutes and upper legs!

WALKING LUNGE
3 sets of 20 steps

Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot, and bring your legs together. Repeat on the opposite side. For a more advanced workout, add in dumbbell lifts.

WALL SIT
2 sets of 20 reps

Stand with your back against a wall. Lean back and slide downward until your knees are at a 90-degree angle. Hold this position

while keeping your abs contracted.

Step it up: While holding this position, squeeze a small ball between your legs to engage your inner thighs as well.

LATERAL SQUAT

2 sets of 20 reps

Start by placing your feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second, then power up and alternate legs.

HIP ADDUCTOR MACHINE
3 sets of 10 to 12 reps

Sit in the machine, and place your inner thighs against the pads. Bring your thighs toward the center of your body, and slowly return to start for one rep.

SIDE LYING SINGLE LEG HIP ABDUCTION

2 sets of 12-15 reps

Lie on one side with the back completely straight. Pull the bottom knee up toward the chest while the top leg remains fully extended at the knee in alignment with the torso. Keeping the top leg straight, raise it up in the air, leading with the heel of the top foot. Lower the leg back down so that it does not break the plane parallel to the floor. Repeat.

CARDIO: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running.

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.

*500-calorie workouts based on 150-pound man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbbells used in weight-lifting exercises.

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