Part 1: Kickstart Your Fitness: Lower Body & Core

Part 1: Kickstart Your Fitness: Lower Body & Core

Maria Sollon, MS, PES, CSCS

The start of a new year is a powerful opportunity to reset, refocus, and reimagine what’s possible for your fitness journey. Whether you’re just beginning or looking to reignite your routine, this Kickstart Series will help you gain strength, enhance endurance, and boost your confidence as you progress on your Total Gym.

This three-part series is designed for all fitness levels, ensuring you have a plan to follow and the ability to progress at a pace that feels right for you. Each workout serves as a building block for strength, stability, and performance. With your Total Gym as the ultimate tool, you’ll experience dynamic challenges that engage your body and mind while setting the stage for lasting progress.

Lower Body & Core Focused
Your lower body is the powerhouse of movement, providing the strength and support needed for daily activities and peak athletic performance. Paired with a strong core, this dynamic duo improves posture, enhances balance, and helps prevent injuries. This workout combines targeted exercises with functional movement patterns to leave you feeling strong, agile, and in control. It’s not just about building muscle; it’s about developing strength from the ground up.

Now, let’s get moving with the Lower Body & Core workout!

The Workout: Lower Body & Core

This workout lays the groundwork for your strength, balance, and core stability from the ground up. Stay consistent, stay focused, and in no time you’ll see the progress!

ACCESSORY: Squat Stand, Medium Level

Directions:

• Perform in circuit format, one exercises after the other with little to no rest in between.
• 10-15 Reps per exercise and on each side.
• Rest, recover, repeat the circuit 2-3 times.
• Be sure to adjust the incline to accommodate and challenge your strength level.
• Aim to perform this workout 2 times per week or in conjunction with your current routine.
• Once you have the other two workouts in the series, you can perform these workouts on alternating days throughout the week.

1. Crunch Rocks
2. Plie Squat +Hop
3. Single Leg Squat Side +Hop
4. Single Leg Squat Front +Hop
5. Incline Back Extensions
6. Glute Press
7. Reverse Lunge
8. Core Finisher: Plank Hold (30-60 seconds)

REST. RECOVER. REPEAT: 2-3 Sets

Be sure to check out the video to see a demonstration of how these exercises are performed on your Total Gym.

If you’re new to the Total Gym or looking to master the basics, I highly recommend checking out the foundational exercises featured in the Getting Started with Your Total Gym blog. These movements are designed to build a strong base and help you feel confident as you progress.

Next up in the Kickstart Your Fitness series is Upper Body & Core, where we’ll focus on building strength, stability, and core power to elevate your workouts. Stay tuned, and get ready to take your Total Gym training to the next level!

Best Always,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media