Kick start the new year with this lower body workout brought to you by Abby Carpenter; Personal Trainer, Influencer and co founder of Gains4Girls with over 90,000 followers.

After all the festivities in December, I think we’re all inclined to want to move our bodies a little more come January. Not just because movement and exercise are good for our bodies but also because of how important it is for our minds & our wellbeing as a whole!

One of my favourite ways to train is through lifting weights – I love how strong & empowered it makes me feel – and I want to encourage that feeling in as many women as possible. The weights area of a gym can be an intimidating place, especially at peak times. This is why I’ve written up a simple & effective leg session, which can be as easy or hard as you make it. I firmly believe that doing something a little outside of our comfort zone is so important for personal growth & reminding us of just how much we’re capable of. So give this workout a go next time you’re in the gym. Even better yet, buddy up with one of your girlfriends so you can sweat it out together.


Warm Up (60 secs of each) :

Legs swings (front to back)

Lateral squats

Walk Outs

Deep lunges


  1. Hip thrusts using a barbell – 3 sets of 12 reps (60 secs rest between each set)
  2. Lying or seated hamstring curl – 3 sets of 12 reps (60 secs rest between each set)
  3. Single-leg leg press – 3 sets of 12 reps each leg (60 secs rest between each set)
  4. Step ups with dumbbells – 3 sets of 10 reps each leg (all reps on one leg then change) (60 secs rest between sets)

5A. Goblet squat with a dumbbell – 2 sets of 12 reps

5B. Hip abductor – 2 sets of 20 reps (60 seconds rest between each set)

Key: the letter ‘A’ and ‘B’ after a number dictates a ‘superset’ – this means you complete both exercises back to back & then rest.

group workout