Workouts

7 Day Plan - Day 4

Baby Got Buns – Lower Body Workout

This workout involves some of the larger muscle groups in the body. 


 

Warm-up:

Get started with a 10-minute ride on the resistance bike. Work up to a light sweat and get the blood pumping into your legs. 

Workout:

Exercise 1: Leg Press
(Scan QR Code for correct set up and form, or ask a Jetts team member)

  • 15 reps x 4 sets (45 second rest between each set, choose a resistance level that you find challenging, but are able to complete all 4 sets on) 

Exercise 2: Sumo Squats
(Grab a dumbbell for some extra resistance if you’re up for the challenge)

  • 12 reps x 3 sets (45 second rest between each set) 

Exercise 3: Lunges
(Grab a dumbbell for some extra resistance if you’re up for the challenge)

  • 15 reps each leg x 4 sets (45 second rest between each set) 

Exercise 4: Leg Extension
(Scan your QR code or ask a Jetts team member for advice on correct set up and technique)

  • This exercise will be a drop set, so find a resistance level you find challenging but can still complete a full set on
  • 10 reps x 3 sets (drop the resistance level 1-2 levels each set, with no rest in between)
  • Rest for 1 minute and repeat

Make sure you have a good stretch after this workout. If you’re not sure of what stretches you should be doing, check out the stretch poster in club or have a chat to a Personal Trainer.

Click the links below for tomorrow's workout. 

Day 1 Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7

What do you think?