Goal: Build power and stability in the lower body, focusing on the quads, hamstrings, glutes, and calves.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- 5-10 minutes of stair climbing or light jogging to activate the leg muscles.
Deadlifts:
- Lift a barbell or dumbbells from the floor to hip level, keeping your back straight.
- Equipment: Barbell or Dumbbells.
- Sets/Reps: 3 sets of 10 reps.
Goblet Squats:
- Hold a kettlebell or dumbbell close to your chest and perform a squat.
- Equipment: Kettlebell or Dumbbell.
- Sets/Reps: 3 sets of 12 reps.
Step-Ups:
- Step onto a bench or platform, alternating legs.
- Equipment: Bench or Step Platform.
- Sets/Reps: 3 sets of 10 reps per leg.
Outdoor Cardio Activity (Optional):
- 20 minutes of brisk walking or light jogging in a park or outdoor trail.
Recommended Post Workout: Post JYM Active Matrix
This session, including the optional cardio, is tailored to enhance lower body strength and stability within a 30-45 minute timeframe.
