Get Your Perfect Body Workout

Apr 12, 2012 by

Lower Body Workout


Hello my beautiful creatures :),

I have another lower body workout routine for you. Since we are preparing for the summer we should all do 10-15 minutes of cardio after our workouts, this will really help us to get that super lean look ( for those of you who wants it of course ). But as you already know just working out is not enough, proper nutrition is definitely 80% of your results ( notice how I don’t use the word diet, cause I don’t like that word, the first 3 letters spell out death, LOL ).

For this routine I was using my 40 lbs VersaFit bag from Power Systems ( don’t worry if you don’t have this equipment you can just use a backpack and stuff it with heavy things, but be careful ), I was also using a pair of dumbbells 10 lbs each, and my timer Gymboss Max :).

Make sure you watch the workout explanation video, because exercises can look different on camera and in that part of the video I go over the proper form and what you should be feeling during every exercise, also what you should not be doing during each exercise.


Get Your Perfect Body Workout Video



Workout Explanation


Something that I’m sure I don’t have to remind you but I will anyway – do your warm-up. After a good warm-up you should never feel cracking in your knees and joints.
Another thing that I love to remind you every workout is – Proper Exercise Form is always more important then speed ( watch that hump on your back ).
The intervals I picked for this routine are long, if you feel they are too long for you then feel free to adjust them to your own level, but I think you should give it a try with the longer intervals ;).

Set your timer for 2 intervals, first interval is your rest time 15 seconds, second interval is your max effort interval 1 minute and 15 seconds, for the total of 24 rounds. There is 8 exercises total ( counting that some of them are done on both sides ) and you will go through the following sequence 3 times.

  • Weighted Diagonal Back Lunge Right Leg ( watch the workout recap part of the video for proper explanation
  • Side Lunge Using Dumbbells Right Leg
  • Weighted Diagonal Back Lunge Left Leg
  • Side Lunge Using Dumbbells Left Leg
  • Dead Lift Right Leg
  • Cook Lift Right Leg
  • Dead Lift Left Leg
  • Cook Lift Left Leg


Here is a video explanation on how properly do the ” Cook Lift “, this exercise is seriously awesome for isolating that lower part of the booty and thighs.



My scores

1) 24, 22, 21

2) 19, 18, 18

3) 23, 21, 21

4) 18, 18, 17

5) 18, 19, 16

6) 25, 25, 25

7) 17, 16, 15

8) 24, 25, 25


Nutrition Tip


Today’s nutrition tip is – cut down on eating at night time. Especially 4-6 hours before bed time. This tip will really help you to slim down fast. Most people gain weight just because they eat at night. The best thing to do is to go to bed on a completely empty stomach, in a fasted state. This will help in a release of a youth hormone that our body produces on it’s own. With age the production of this hormone decreases and we have to work harder to make our body release this hormone. There are a few things we can do to insure the release of HGH, 1) Go to bed on a fasted state. 2) Always get at least 7-8 hours of sleep. 3) Train with high intensity.

If you feel very hungry, then you can have a cup of hot tea, but trust me in a few weeks your body will get use to not eating at night and you won’t even be hungry anymore.


Have Fun With Your Workout!


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