Lower Body Strength Workout

Equipment:  Cardio machine, bench or platform, free weights, resistance bands

Reps:  8-12 per exercise.   
30-60 seconds rest in between exercises 
Sets:  2-3 sets


Warm up:  5-8 minutes cardio and dynamic stretching (arm circles, squats, lunges, etc)
Workout (complete in order, 8-12 reps each, repeat.....2-3 sets total)

1. Step Ups or Jump ups (platform, box, bench...if stepping up, optional with weights)
2. Bulgarian Split Squat (with or without weights)
3. Step Ups or Jump ups (platform, box, bench...with or without weights)
4. Dead lift options (barbell, free weights, single leg)
5. Step Ups or Jump ups (platform, box, bench...with or without weights)
6. Wide squats
7. Cable abductors - each leg
8. Cable hip extension - each leg
9. Weighted/Non-weighted squats (free weights, goblet squats, barbell back squats)
10. Calf raises or calf machine

Warm-down/Stretch: at least 5 minutes