The Ultimate Lower Body Blast For PCOS

The Ultimate Lower Body Blast For PCOS
This lower body blast will help you build those amazing and strong legs. This is a slow weighted workout which has been shown to be the most beneficial for PCOS. Repeat this workout three times all the way through, resting for 3-5 minutes between each round. Let us know how you go with it by leaving a comment below!


  • Helps to reduce insulin resistance
  • Supports lower androgen levels
  • Lowers body fat
  • Improves glucose metabolism
  • Helps to build lean legs
  • Shapes your booty (the real reason we're doing this)
  • REQUIRED Equipment:

  • Dumbbells (ideally, a light and heavy set)
  • The Workout

    1 Warm Up

    Take a quick 10-15 minute walk out in nature before you begin. Let's get the blood flowing!

    2 Sumo Squats

    Using dumbbells or bodyweight, plant your feet wider than your shoulder width apart. Knees and toes should be pointed slightly out. You can use your heavier dumbbell (seen in photo) or place your hands on your hips and use just your bodyweight. Complete 15 reps. Rest for 45 seconds.

    3 Romanian Deadlifts (RDL)

    Keep your dumbbells close to the body and a slight bend in your knees. Hinge at your hips (imagine your gym crush is behind you!) like you're trying to close the door with your booty. Stop the weight about mid-calf and come back up. Make sure to keep your back straight with your head down. Complete 15 reps. Rest for 45 seconds.

    4 Goblet Squat

    Ideally using the heaviest dumbbell (or kettlebell) you have, bring it in to the middle of your chest with your feet firmly planted shoulder width apart. As you squat, make sure to keep your back straight and head up. Complete 15 reps. Rest for 45 seconds.

    5 Side Lunges

    Begin standing in an upright position with your dumbbells slightly in front of you. Step out to the side, moving your bodyweight to that leg, bring that leg back in to the starting position before repeating the movement for the other leg. Complete 10 reps each side. Rest for 45 seconds.

    6 Mountain Climbers

    Taking a plank position, bring your knee in to your chest. Without rounding your back, switch legs (swiftly if you can). Complete 20 reps. Rest for 45 seconds.

    7 Donkey Kicks

    Starting on all fours, lift your leg up and behind you toward the ceiling keeping your knee bent at a 90 degree angle. Bring the leg back in, making sure to not arch your back. You should be using your glute muscles to bring your leg higher, not your back. Complete 10 reps per leg. Rest for 45 seconds.

    8 Plank Position

    Hands should be placed directly under your shoulders, hips down, back and head in neutral position. Make sure to keep that core tight and engaged! Hold for 40 seconds.

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