It’s common for workout programs to split up workouts by muscle group. For example, upper body day, lower body day, etc. However, an upper/lower body split workout can maximize your efficiency in the gym and be just as beneficial as muscle group isolated workouts.
In fact, many programs combine an upper-body workout with a lower-body workout and an upper-body/lower-body split workout to create an effective three-workout program.
This means we would be remiss not to provide you with a Workout Wednesday upper/lower body split workout!
So without further ado, let’s blast through this short but effective lift.
An Upper/Lower Body Split Workout
First up, let’s prime our lower body for what’s about to happen.
We offer three variations of hamstring curls:
As mentioned above you can perform these three different ways.
If you want to simply warm up without a weight, or if using a weight is too challenging, you can also perform these by laying on your back with sliders under your shoes or sock-footed.
Extend your legs out long, then press into your heels to pull your feet toward your tush as you lift into a glute bridge, then return the legs out. Again, move slowly. You can perform this single-legged or double-legged.
If you’d like to add weight, flip over and lay on your stomach. Squeeze a dumbbell between your feet.
Then, keeping your feet flexed, curl your legs SLOWLY and with control. Make sure you’re not taking a coffee break by curling the weight too close to your tushy and relieving the tension.
If your gym has it, you can also perform these on a prone hamstring curl machine!
**Perform 15 reps, rest for 40 seconds, then repeat the set. Complete two full sets before moving on.**
Chin-Up Variations: 4 sets
Next up in our upper/lower body split workout is an upper body challenge. Chin-ups.
You get to choose whether you use bands, a pull-up machine, or are strong enough to perform with your full body weight.
Use whatever equipment available that best suits your goals and skill level, then knock out 4 sets.
If you’re using a heavier weight (less assistance) aim for 8 reps per set. Rest for 1 minute between rounds. However, if you get to 8 and feel like you can do more, go for it strong people!
If you’re using a lightweight (more resistance) go for 12 reps per set. Again, rest for 1 minute between rounds.
Superset: 3 Sets
After this Superset you’ll have completed today’s upper/lower body split workout! Finish strong and don’t be afraid to lift heavy on these RDLs.
Single Leg RDL to Lunge:
Set up with your feet hip distance apart. Put all of your weight onto one leg and soften slightly at the knee.
Then hinge at the hips so the upper body tips forward (keeping the core engaged as the other leg extends straight back in opposition. (This should not look like an arabesque!)
Pugs your hips forward to come back to a standing position.
Then step back into a lunge on the working leg.
**Perform 8 reps per side then immediately move on to side plank with knee/hip flexion.**
Side Plank w/ Knee/Hip Flexion:
Start in a side plank position on your elbow or hand.
Then, bend the top knee to a 90-degree parallel position, keeping your body aligned and core tight. Try and keep your gaze forward as you hold to prevent your shoulders from tipping.
**Hold for 8 exhales per side**
Articulated Down Dog to Plank:
Start in down dog.
Then, relévé up thinking of shooting your sits bones toward the ceiling.
Next, roll through your spine slowly, articulating one vertebra at a time as you move into a high plank.
From your high plank position and then press back into your down dog.
**Perform 8 reps, rest for 60 seconds, then repeat the entire superset. Complete three sets to finish the workout.**
So what do you think? Do your arms and legs both feel like noodles yet?
Do you want to try some more free workouts from our archive? Check out these burners: Workout Wednesday: The Hard Workout Training Tip Tuesday: The Palloff Press, Workout Wednesday: The Compound Workout,
