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An easy-to-follow lower-body strength training for beginners

Body Weight Exercises are quite sufficient for strength training, not to mention that they are very comfortable and free. When it comes to achieving some fitness goals, such as For example, building larger muscles and increasing the weight you can lift will require you to add external weight.

Once you have mastered your preferred bodyweight exercises and are ready to lift weights know that it does not have to be as complicated or intimidating as it seems. The key starts with the basics and work on the functional movements that apply to most exercises ̵

1; things like pushing, pulling, squatting and hip joint. Once you've built a good base, you can increase the weight you lift from here.

We have Alyssa Expósito Certified Personal Trainer in New York City, requested a strength training in the lower body, ideal for beginners. The training involves only four exercises, all of which you will notice that (while you are exploring more strength training ), in one way or another, you will come across many routines. There's a reason for that: they're simple, they work, and they can get harder as you get stronger with the movements and feel more comfortable with the movements.

While the exercises in this training focus primarily on the muscles your lower body, which focuses specifically on hip joint movement and squat, "they also focus on core integrity and engagement," says Expósito. "These movements increase strength and stabilization and challenge the body to move in a different plane of motion." All these are important movement patterns that you need to master so you can move efficiently in both the gym and everyday life.

If you're looking for a full-body workout, Expósito suggests choosing two exercises from the training below and combining them with two exercises from this Upper Body Weightlifting Training . "These moves are designed so you can choose from two to mix and match and have a set of routines," she says.

Before you begin, you should start with a quick dynamic warm-up to prepare your body for the upcoming work. If you need an idea, here's a five-minute you can try . Expósito notes that she likes to use resistance bands to "wake up" the muscles in the glutes and thigh muscles. "I usually push it through my feet and over my ankles to make monster walks, side walks, and reverse gears." You can find this kind of warm-up movement here .

The demonstration of trains is April Nicole Henry a strength athlete, mother and wife born and raised in New York. Henry started her fitness journey about 10 years ago, after giving birth to her daughter and soon after discovering powerlifting. She wanted to be able to do amazing things with her body and thought that training to lift super heavy weights was a good start. She has participated in three powerlifting competitions and recently brought home her first gold medal.

The Workout

What you will need: A set of dumbbells.

Expósito suggests choosing a weight that presents a challenge, but not so severe that you can not maintain a proper shape. A good measure is choosing a weight that will allow you to do 15 good reps, but probably not more.


  • Eccentric Chalice – 12 reps
  • Good morning – 12 reps
  • Lateral Longe – 12 reps on each side
  • Glute Bridge – 12 reps
  • Make 3 sets.

How to perform any movement:

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