No specific instructions for this exercise.
Lean and Mean: Lower Weightlifting Fat Burn
63 min
·
11 exercises
Leg day is a big day! Today, you'll burn the most calories all week; so hit today with everything you've got!
Stationary Bike
Aim to hit a 'sprinting speed' every minute for 15 full seconds!
1:00 rest
Kettlebell Squats
Bash out 3 sets of warm-up squats and then you are ready for action!
1:00 rest
Leg Press
Nice and easy here, just aim to hit around your failure amount at 16 reps!
1:00 rest
Leg Press
Use descending weights that cause failure at 8 reps, 8 reps, and 10 reps.
1:00 rest
Dumbbell Lunges
Be sure to nail 10 reps per leg!
1:00 rest
Dumbbell Lunges
Only 1 set here! Use descending weights that cause failure at 8 reps, 8 reps, and 10 reps per leg!
1:00 rest
A Standing Dumbbell Calf Raises
20 reps per set! Burn out!
A Air Squats
Straight onto these!
1:00 rest
High Box Jumps
Hit 30 reps with a 60 cm box, and then move onto those abs!
1:00 rest
Captain's Chair Leg Raises
Slowly and controlled here!
1:00 rest
Flutter Kicks
That's 100 per leg per set!
This Lean and Mean: Lower Weightlifting Fat Burn 63 min gym workout plan effectively targets your abs, cardio and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 11 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Lean and Mean: Lower Weightlifting Fat Burn
63 min
·
11 exercises
Leg day is a big day! Today, you'll burn the most calories all week; so hit today with everything you've got!
Stationary Bike
Aim to hit a 'sprinting speed' every minute for 15 full seconds!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings
Kettlebell Squats
Bash out 3 sets of warm-up squats and then you are ready for action!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet slightly wider than shoulder width apart
- Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.
- Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
- At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
- Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
- Squat down keeping your slightly arched and pushing your hips back.
- Continue down until your thighs are parallel to the floor.
- Hold for a count of one.
- Return to the start position.
- Repeat.
This exercise can also be performed with a kettlebell.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
- Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Leg Press
Nice and easy here, just aim to hit around your failure amount at 16 reps!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Set up the barbell on the squat rack so that it is at the same height as your upper chest.
- Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
- Grip the bar with your hands comfortably wider than your shoulders.
- Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
- Stand with your legs shoulder width apart.
- Bend your knees forward and allow your hips to bend back as if sitting down,
- Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
- Hold for a count of one.
- Push up through your heels while straightening your hips and knees, until you are standing in the start position.
- Make any adjustments necessary to your stance and grip before continuing on the next repetition.
Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
- Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
- Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Leg Press
Use descending weights that cause failure at 8 reps, 8 reps, and 10 reps.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Set up the barbell on the squat rack so that it is at the same height as your upper chest.
- Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
- Grip the bar with your hands comfortably wider than your shoulders.
- Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
- Stand with your legs shoulder width apart.
- Bend your knees forward and allow your hips to bend back as if sitting down,
- Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
- Hold for a count of one.
- Push up through your heels while straightening your hips and knees, until you are standing in the start position.
- Make any adjustments necessary to your stance and grip before continuing on the next repetition.
Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
- Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
- Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Dumbbell Lunges
Be sure to nail 10 reps per leg!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
- Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
- Allow your thigh to come to parallel with the floor.
- Pause then slowly return to the starting position without locking out your knee.
- Repeat then switch sides once set is complete.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
Dumbbell Lunges
Only 1 set here! Use descending weights that cause failure at 8 reps, 8 reps, and 10 reps per leg!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
- Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
- Allow your thigh to come to parallel with the floor.
- Pause then slowly return to the starting position without locking out your knee.
- Repeat then switch sides once set is complete.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
Standing Dumbbell Calf Raises
A
20 reps per set! Burn out!
Primary muscle group(s):
Calves
- Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
- Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
- Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
- Return to the starting position by bending your ankles until you feel a stretch in your calves.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Primary muscle group(s):
Calves
- Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
- Place the balls of your feet on the foot plate.
- Keeping the balls of your feet in position, lower your heels as far as possible.
- Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
- Slowly lower your heels back to the starting position and repeat.
If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't
Primary muscle group(s):
Calves
Secondary:
Abs
- Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
- With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
- Slowly lower yourself down but do not touch the ground. Raise yourself back up.
- Repeat.
Air Squats
A
Straight onto these!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
High Box Jumps
Hit 30 reps with a 60 cm box, and then move onto those abs!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
- Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
- Stand with your feet shoulder width apart.
- Bend your knees as if crouching or performing a squat.
- In an explosive movement, push through your feet to jump up onto the landing area.
- Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
- Step down and repeat.
If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
- Jump and launch yourself forward. Swing your arms back and use the momentum.
- Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Captain's Chair Leg Raises
Slowly and controlled here!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
- Your torso should be straight and your lower back pressed against the pad of the bench if using one.
- Keep your legs extended and pointing down to the floor. This is the start position.
- Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
- Return to the start position in a smooth, controlled movement while inhaling.
- Repeat.
Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
- Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
- Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
- Extend the legs back down towards the floor to the starting position.
Flutter Kicks
That's 100 per leg per set!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
We're not done yet!
Exercises done
of 11
Approx. time left
32:15
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