Intermediate Lower Body Workout

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Good morning everyone!

Here is an Intermediate Lower Body Workout for you all to use :orange_heart:

Warm-up (5-10 minutes)

  • Jumping Jacks: 1-2 minutes
  • Leg Swings: 10-15 per leg
  • Bodyweight Squats: 15-20 reps

Workout

1. Squats

  • Sets: 3
  • Reps: 10-12
  • Description: Stand with your feet shoulder-width apart, bend your knees and hips to lower your body until your thighs are parallel to the floor, then return to the starting position.

2. Lunges

  • Sets: 3
  • Reps: 8-10 per leg
  • Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and repeat with the other leg.

3. Deadlifts

  • Sets: 3
  • Reps: 8-10
  • Description: With your feet hip-width apart, bend at your hips and knees to lower your body to grasp the weights. Keep your back straight as you lift the weights by straightening your hips and knees.

4. Step-Ups

  • Sets: 2
  • Reps: 10-12 per leg
  • Description: Stand in front of a bench or step, step up onto it with one leg, then bring the other leg up. Step back down with the same leg and repeat.

5. Calf Raises

  • Sets: 2
  • Reps: 12-15
  • Description: Stand with your feet hip-width apart, raise your heels off the ground, then lower them back down.

Cool-down (5-10 minutes)

  • Stretching: Focus on your lower body, holding each stretch for 20-30 seconds

Feel free to adjust the weights and reps according to your fitness level and remember to stay hydrated when exercising!

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