Do you want to boost your performance? Doing weight training on your lower body is an excellent fitness exercise to complement a sports activity. Domyos is here to introduce you to some essential exercises to increase your power and shape your figure. We'll give you a full training programme in the form of circuit training that anyone can do.


Training: 5 to 10 minutes of warming up + 30 minutes of exercise.

Objective: to build your muscle strength and sculpt your figure.

Tips: join these four muscle strengthening exercises together as a circuit. Allow yourself 30 seconds of recovery time between each exercise. Repeat the same circuit four times, and rest for one to two minutes between each circuit. To get visible results, we recommend doing these exercises at least twice a week.



Objective: squats use nearly all of your leg muscles. In just one movement you will work your thighs, glutes and calves.


  • Performing the exercise: Standing upright with your legs hip-width apart, inhale and lower your bum backwards until your thighs are parallel to the floor. Your entire body weight should now be on your heels, which should stay firmly on the ground. Return to the starting position while squeezing your glutes.


  • Breathing: inhale as you lower your body and exhale as you come back up.


  • Safety tips: keep your upper body as straight as possible as you lower and raise your body. Contract your abs by sucking in your stomach throughout the exercise. Focus your gaze on a point in front of you to keep your balance.


  • Repetitions: 20 squats


  • Variation: do the movement on your toes.


EXERCISE 2: Lunges

Objective: to build up your quads, glutes & hamstrings.


  • Performing the exercise: stand with one foot forwards, your arms at your sides, and your upper body straight. Inhale then bend your knees to 90°. Exhale as you come back up.


  • Breathing: Inhale as you bend, exhale as you stand back up.


  • Safety tips: remember to keep your upper body upright and contract your abs by sucking in your stomach throughout the exercise. Focus your gaze on a point in front of you to keep your balance.


  • Repetitions: 15 lunges on each side.



Objective: a static exercise that mainly works your quads.


  • Performing the exercise: place your back against a wall and bend your knees to 90°, with your arms by your sides and your abs tensed. Your back should stay flat against the wall and your knees shouldn't go further forwards than your feet. Hold this position for 30 seconds.


  • Breathing: breathe slowly and deeply.


  • Safety tips: keep your abs tensed to protect your lower back muscles, and rest your knees on the ground if the exercise is too difficult.


  • Repetitions: hold the position for 30 seconds and repeat the exercise twice.



Objective: the skipping rope provides all-round exercise that's great for muscle endurance. Repeated jumps on the tips of your toes require a lot of effort from your calves, quads and glutes.


  • Performing the exercise: jump over the rope while maintaining a fast pace. To increase the level, do double unders (2 turns of the rope) on each jump.


  • Breathing: inhale as you land, and exhale as you jump.


  • Safety tips: stay on the balls of your feet. Don't jump on your heels.


  • Repetitions: as many as you can for 1 to 2 minutes.


  • Variation: if you don't have a skipping rope, run on the spot lifting your knees high.



After your session, take the time to do a few stretches to help you recover and avoid aches and pains. Remember to stay well hydrated during and after your workout session.


Please note: to achieve fast results, we recommend repeating this exercise programme one to two times per week. Combine it with a cardio session to let off steam. 


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