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The Workout Music Friday Five-Pack, V38 — Flo Rida, Nicki Minaj, Hailee Steinfeld, DNCE, & Cash Cash[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and... -
The DEFINE STRENGTH Project: Episode 1.0 — Finny Akers[P]ain is a universal force that has the unique power to transform. Tragedy, addiction, disease, depression, abuse, hate, violence. For some, intense pain can become a breaking point; for... -
[WOTM, 01/2016] Upgrade Your Body & Attack 2016 With The 4-Day Muscle Massacre Workout Program[I]t's officially 2016. Pardon our French, but f**k the same "new year, new you" nonsense you've been failing at for years. It's cliché gobbledygook that lasts, at max, one month. And it's... -
[Recipes] The Peppermint Bark Protein Shake[I]f you've ever walked into a Williams-Sonoma, you've been bombarded with a waterfall of all peppermint bark everything. Just like gingerbread, egg nog, and sugar cookies, peppermint... -
The Workout Music Friday Five-Pack, V37 — Tiesto, Major Lazer, 50 Cent, & Jess Glynne[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
3 High-Powered Health Tips To Boost Immunity & Power Through Cold/Flu Season*This article originally appeared in Men's Health and was repurposed for Lean It UP. [S]ick days? Ain't nobody got time for that. There's never a good time to be so under the weather that... -
[Recipes] Mint Chocolate Chip FIEND? Blend Up The Maca Mint Chocolate Chip Protein Blizzard[H]OLY MINT CHOCOLATE MOUTHGASM. Mint chocolate chip fiends, rejoice. The Maca Mint Chocolate Chip Protein Blizzard is an uber-lean, nutrition-packed, refreshing way to energize any day or fuel... -
The 2015 Lean It UP Fitness Gift Guide: 10 Hot Fitness Gifts To Light Up The Holidays[H]o-ho-ho. Scrambling to find the perfect fitness gift, last minute, with no legit ideas left in mind? Sounds typical. R-E-L-A-X. We've got a wonder emporium of HQ gifts ready to... -
The Workout Music Friday Five-Pack, V36 — Kygo, Ed Sheeran, Hardwell, & Jason Derulo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
Swag Review — PRISMSPORT Fitness WearImage: PRISMSPORT [H]ey ladies. I have another swag review for you that I’m super excited about. PRISMSPORT's floral, funky apparel line is new to the athleisure market and I’ve been feeling... -
[WOTM, 12/2015] Stoke Your Metabolism & DESTROY Your Shoulders With The Shoulder Shocker Metabolic Workout[S]hock your body out of hibernation this winter. Yes, we know, we know. It's freezing. Wet. Winter-y, without a beach or bikini anywhere on the horizon. It's beyond tempting to let your body fall...
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[WOTM, 01/2016] Upgrade Your Body & Attack 2016 With The 4-Day Muscle Massacre Workout Program
Workout B — Lower Body
1. Barbell Squats
How To:
Protocol: 4 sets — 12 reps
Target Muscle(s): Legs (All), Core
- (1) Load a barbell and stand with your feet shoulder-width apart.
- (2) Tighten your core, keep your back flat, and squat down into your heels. Lower until your thighs are parallel with the floor.
- (3) Press up through your butt and raise back up to start.
2. Bulgarian Split Squats
How To:
Protocol: 3 sets — 12 reps/leg
Target Muscle(s): Butt, Quads, Hamstrings
- (1) Grab 2 dumbbells and stand in front of a bench or plyometric step (or use a couch, table, etc.).
- (2) Place your right foot on top of the bench and step out roughly 2 feet. You should be able to stand comfortably.
- (3) Lunge forward until your left quad is parallel to the floor. Keep your core tight and resist the pull to lean forward — stay as upright as possible.
- (4) Powerfully push through your heel, contract your butt and hamstrings, and press up to a full stand.
- (5) Complete a full set on one side and repeat for the opposite leg.
3. 1-Leg Romanian Deadlifts
How To:
Protocol: 3 sets — 12 reps/leg
Target Muscle(s): Hamstrings, Butt
- (1) Stand upright and hold 2 dumbbells in front of your body at thigh height. Place a slight bend in your right knee, kick your left leg out, and slowly slide the weight down along your leg. Maintain a flat back and tight core throughout.
- (2) Hold the stretch for 1s at the bottom, powerfully contract your butt, and press back up to starting position.
- (3) Do 12 reps on right side and then repeat for the left.
4. Barbell Hip Thrusts
Image: Bodybuilding.com
How To:
Protocol: 3 sets — 15 reps
Target Muscle(s): Butt, Hamstrings, Core
- (1) Lie on your back perpendicular to a flat bench with your upper back against the pad. Place a loaded barbell across the top of your pelvis and drop your butt down to the floor. That’s starting position.
- (2) Squeeze your glutes and hamstrings, vigorously thrust your hips, and press your pelvis up as high as possible into the air. You should form a flat bridge with your body.
- (3) SQUEEZE your butt at the top for 1s and slowly lower down to the ground. Repeat for 15 reps.
You can also use a dumbbell, kettlebell, or weight plate.
5. Dumbbell Lunges
How To:
Protocol: 3 sets — 12 reps/leg
Target Muscle(s): Butt, Hamstrings, Quads
Dumbbell Lunges are the most basic lunge variation and the launching point for everything else on this list. Using dumbbells builds forearm strength, adds an element of core stabilization (staying perfectly upright is always the goal), and puts significantly more weight on the legs. Challenge = growth.
- (1) Stand tall with two dumbbells. Take one large step forward with your left leg and lunge down until your left thigh is parallel with the floor; your right knee should be slightly above the floor. Maintain a flat back and strong posture throughout.
- (2) Contract your butt and hamstrings, press through your left heel, and powerfully drive up into standing position. Repeat a full set with your left leg, switch sides, and repeat for the right.
6. Front Squats
How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Legs (All), Core
- (1) Load a barbell and stand with your feet shoulder-width apart. Cross your arms and rest the barbell on top of your shoulders.
- (2) Tighten your core, keep your back FLAT, and squat down into your heels. Lower until your thighs are parallel with the floor. Balance your torso and resist the pull to lean forward.
- (3) Press up through your butt and ascend back up to start.
Pages: Upper Body | Lower Body | Arms & Abs | Cardio
Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a Chef from Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V38 — Flo Rida, Nicki Minaj, Hailee Steinfeld, DNCE, & Cash Cash - January 8, 2016
- The DEFINE STRENGTH Project: Episode 1.0 — Finny Akers - January 7, 2016
- [WOTM, 01/2016] Upgrade Your Body & Attack 2016 With The 4-Day Muscle Massacre Workout Program - January 6, 2016
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