Realize that small tweaks and adjustments, substitutions or simplifications will be essential if you want to make strides and experience results. You should consider these workouts excellent starting points onto which you can build truly effective workouts of your very own. I myself have taken a number of great sample workouts from fitness magazines. But after one run, I typically find some way to make them my own. And I'd like to challenge you to do the same.
The following lower body workout is something I do quite frequently, and I'm almost certain some of the elements have appeared in the likes of Oxygen and Women's Health. But at this point, the sets and repetitions, frequency and order are my own. I'm sharing this workout with you today in an effort to inspire variety in your own lower body workouts, so give it a try and see what you think. Remember, what works for me might not necessarily work for you.
1) Stationary Lunges on Balance Disc (1x12/Side)
2) Front Squat Machine (3x10) (50 lbs.)
3) Dead Lifts on BOSU (3x10) (50 lbs.)
4) Box Steps with Exercise Band (x2)
6) Hip Adduction Machine (2x12) (45 lbs.)
7) 3-Way Calf Raises (3x15)
Question: How would you tweak the above to accommodate your needs?