Body For Life Program - A 12 Week Journey

Body for Life – The Lower Body Workout

Well in the last two days I have went over and summarized the Cardio Workout Summary and the Body for Life upper body workout. As mentioned in previous posts, it is key to understand all the concepts of the Body for Life program so today I will give you the rundown on the Body for Life lower body workout. The Body for Life lower body workout should be done once the first week, then twice the second week, then once the third week and twice the fourth week and so on until you have completed your Body for Life Program. This is shown in the example below.

Body for Life Workout Week 1 Body for Life Workout Week 2
Monday: Upper Body Monday: Lower Body
Tuesday: Cardio Tuesday: Cardio
Wednesday: Lower Body Wednesday: Upper Body
Thursday: Cardio Thursday: Cardio
Friday: Upper Body Friday: Lower Body
Saturday: Cardio Saturday: Cardio
Sunday: Free Day Sunday: Free Day

Body for Life - Lower Body Workout
The Body for Life lower body workout utilizes the following muscles, quadriceps, hamstrings, calves and abdominals. Every time you do a lower body workout you will work each one of the above mentioned muscles. My advice would be to do the muscles in the order listed above working the largest muscle first and then moving down to the smallest. This way you will have more energy when working the larger muscles. Remember it is always a good idea to stretch and warm up before you workout, even if you are just doing cardio that day!

As with the Body for Life – Upper Body Workout you will work each muscle group with 6 sets. The number of reps per set varies but you start off with a warm up set of 12 reps, then add weight, do 10 reps, add weight, do 8 reps, add weight, do 6 reps. Then you do one set of 12 reps with the same weight you just did with 8 reps. Immediately after the set of 12 reps you do a different exercise (working the same muscle) for another set of 12 reps. This can sound a little complicated but I will give you an example workout below.

Body for Life – Example Lower Body Quadriceps Workout

Set Exercise Reps Weight Rest Between Sets
1 Squats 12 135 lbs 1 Minute
2 Squats 10 185 lbs 1 Minute
3 Squats 8 225 lbs 1 Minute
4 Squats 6 275 lbs 1 Minute
5 Squats 12 225 lbs 0 Minutes
6 Leg Extensions 12 145 lbs 2 Minutes

During the Body for Life Lower Body quadriceps workout the key is to hit your high points by only resting 1 minute between sets. Your high point should come on set 5 and carry over to set 6. Remember after set 5 there should be no rest period. After you have finished the 5th set immediately move onto set 6, changing up the exercise. Have this workout set up beforehand, this way you can jump right over to it without wasting any time. After you have finished all 6 sets you get a two minute rest period. Get some water and move on, two minutes is not as long as it seems. As in the Body for Life upper body workout, the key is to keep a rigorous pace. This fast pace will be the key to maximizing your weight loss and building your body for life.

posted by Oshburg @ 1:39 PM