My today’s Lower Body Workout Routine with Weights And my Pre and Post Meals
Lower Body Workout Plan with Weights
I got a small, free weights, work station for myself at home. Since it is very cold here in North India so most of the times I lose the motivation to go to the gym. So I thought I should get some free weights. I will slowly pile on more weight plates to it. So I got 2 plates each of 7, 4 and 2 kgs. I did a lower body workout with the 8kgs barbell today. All compound exercises. Sharing the workout here.
I started at 7 pm.
Pre workout meal: I had a glass of warm, haldi milk at lunch time today so was feeling a bit hungry by 7 PM. Had a banana and a chapatti with half a spoon of desi ghee on it. Started 10 mins after eating this.
40 jumping jacks
40 mountain climbers
20 secs superman
5 push ups
40 knee highs
20 vertical leg crunches
30 secs plank
40 mountain climbers
I practiced dead lifts, hang clean and press with the rod of the barbell as a warm up. When I was able to pick up both of these exercises then I added weights to my barbell.
Then I did stretching: Sitting Forward folds, mountain pose, bridge, standing back bends, standing side stretch.
Workout @8kgs for all the exercises, all the rounds.
20 lunges. 10 each side.
20 calf raises. each calf raise followed by its opposite toe raise.
20 clean and press
Since the weight was less so I added overhead press to the hang and clean.
Since the weight was less so I thought of doing 5 rounds but had to stop after 3 rounds. I would suggest do 5 rounds.
The thought behind this workout plan was to cover all the muscles around knee, hip and ankle joints. I know it is not possible for all of us to know the names of all the leg muscles and then plan a workout. So the simple thing we can do is to think of all the movements that we can do with a particular joint and then plan a workout which covers all the movement around that joint. This will itself cover all the muscles.
For example let us think of the hip joint. It does side movement, forward- backward movement and a sitting movement of the leg. So side kicks, squats, lunges, deadlifts and butterfly for the muscles around the hip joint. You can be more creative and think of various other exercises, covering these movements.
Ohh well, I did side kicks and butterfly as cool down as they were less in intensity to the main WOD.
100 side kicks. 50 each side.
50 flaps of butterfly
It is good to end with the core. So I did 5 mins of hula hoop. I am catching up with it gradually. Followed by the same stretches as I did after the warm up but for a longer time.
Post workout meal: Brown rice, dal and sabzi.
You know, by the time it is the third round, the squats get really challenging.. just close your eyes, feel your legs muscles working, feel your joints flexing.. This way , mind shifts from the fatigue and one squat after the other happens .. Please ask your questions
Loads of love
Image Source: 1 2 3
Upper Body Weight Training Exercises