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Precor Resistance Training Program #2 - Lower Body Workout: Legs, abs, and lower back

This is a split routine workout that requires a commitment to exercising at least twice a week, and more optimally, four times a week. For the best results, commit to working each body part at least two times per week (lower body on two days and upper body on two days), and avoid using the same muscles on consecutive days.

Specifically, this lower body workout focuses on the legs, abdominals, and lower back, compared to the upper body workout which focuses on the chest, mid and upper back, shoulders, and arms. Ideally, you should perform the lower body workout on days 1 and 4 and the upper body workout on days 2 and 5.

Workout Details:

Precor Machine:Any of the Precor Strength Training Systems *

Total Time: approximately 45 to 60 minutes

Goal: To focus on a select group of muscles and perform more than just one or two exercises per body part. Provide a workout focused primarily on building overall lower body strength.

* This exercise is to be performed on either the S3.21 or the S3.45. It is not available on the other Precor consumer strength machines.

As an alternative to performing this exercise on a machine, it can be performed on the floor. Simply lay face down on the floor, keeping your toes in contact with the ground. Lift your upper body up as high as you can off the floor, including your arms. Nothing should be touching the ground except your torso and legs. Repeat the exercise.

Warm Up:

Machine:Precor EFX or similar cardio machine that is effective for increasing core body temperature.Precor Strength Workouts: 30-Minute Circuit Training

Time: 5 to 7 minutes

Stretch: Following the warm up, perform some basic stretches for the arms, shoulders, hamstrings, and quadriceps.

Level: 1-20

Workout Tips:

  • As you begin the resistance training portion of the workout, pay attention to your body as you exercise. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
  • While performing resistance exercises, breathe normally and don't hold your breath. Inhale during the concentric phase (i.e., while the muscle is getting shorter) and exhale during the eccentric phase (i.e., when the muscle is getting longer).
  • Perform the exercises in a slow and controlled manner over a full range of motion.
  • As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.
  • Consult a qualified health and fitness professional if you are a beginner or have specific questions.

Workout:

Basics: After you have completed the warm-up, start the resistance training portion of the workout.

Weight: Use enough weight so that the last repetition is very difficult to complete.

Number of exercises: 9-12

Amount of rest between sets: 30 seconds to 1 minute

Amount of rest between exercise pairs: 1-2 minutes

Note: Some of the exercises may not be available on all Precor strength machines.

 

Body Part

Exercise

Primary muscle(s) worked

1Number of repetitions/set

2Number of sets

Leg

Leg extension

Quadriceps

8-12

2-3

Leg press

Quadriceps, gluteus maximus & medius, & hamstrings

8-12

2-3

Hamstring curl

Hamstrings

8-12

2-3

3Calf raise or calf extension

Gastrocnemius, soleus

8-12

2-3

Leg kickback

Hamstring, buttocks

8-12

2-3

Leg abduction

Gluteus medius

8-12

2 per leg

Leg adduction

Adductor longus

8-12

2 per leg

Abdominals

Abdominal crunch

Rectus abdominus

10-15

2

Abdominal leg raise

Lower abdominals

10-15

2

Side bends

Internal/external obliques

10-15

2 per side

Lower back

Back extension

Erector spinae

8-12

2-3

1 The number of repetitions is recommended for healthy adults under 50 to 60 years of age. For individuals interested in developing muscular endurance, who are older than 50 to 60 years or are frailer, 10 to 15 repetitions with less weight may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

2 While 2 to 3 sets is recommended to elicit strength gains for this particular strength program, for previously sedentary individuals or individuals who are just starting a resistance training program, 1 set may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

3 If desired and your particular machine is equipped for both exercises, you can do both, but cut the number of sets to 1-2 per exercise.

1.

Leg Extension
Muscles worked: Quadriceps
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_legext2.jpg

2.

Leg Press
Muscles worked: Quadriceps, gluteus maximus & medius, hamstrings
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_legpress.jpg

3.

Hamstring curl
Muscles worked: Hamstring
Number of repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_legcurl.jpg

4.

Calf raise (shown) or calf extension
Muscles worked: gastrocnemius, soleus
Number of repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_calfraise.jpg

5.

Leg kickback
Muscles worked: hamstrings, buttocks
Number of repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_legkickback.jpg

6.

Leg abduction
Muscles worked: gluteus medius (outer thigh)
Number of repetitions: 8-12
Number of sets per leg: 2

Description: http://precor.com/images/wrk_str_outerthigh.jpg

7.

Leg adduction
Muscles worked: Adductor longus (inner thigh)
Number of repetitions: 8-12
Number of sets: 2 per leg

Description: http://precor.com/images/wrk_str_innerthigh.jpg

8.

Abdominal crunch
Muscles worked: Rectus abdominus
Number of repetitions: 10-15
Number of sets: 2

Description: http://precor.com/images/wrk_str_abcrunch.jpg

9.

Abdominal leg raise
Muscles worked: Lower abdominals
Number of repetitions: 10-15
Number of sets: 2

Description: http://precor.com/images/wrk_str_ablegraise.jpg

10.

Side bends
Muscles worked: Internal/external obliques
Number of repetitions: 10-15
Number of sets: 2 per side

Description: http://precor.com/images/wrk_str_sidebends.jpg

11.

Back extension
Muscles worked: Erector spinae
Number of repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_backext.jpg

Workout courtesy of Jessica Smith, Fitness Consultant.