{"id":40654,"date":"2023-01-06T07:00:36","date_gmt":"2023-01-06T06:00:36","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=40654"},"modified":"2025-09-28T08:58:07","modified_gmt":"2025-09-28T08:58:07","slug":"lower-body-blast-workout","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/lower-body-blast-workout\/","title":{"rendered":"Entra\u00eenement intensif pour le bas du corps"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/fr\/\">Accueil<\/a>\/\n        <a href=\"\/fr\/category\/sportstyle\/\">Sportstyle<\/a>\/ Entra\u00eenement intensif pour le bas du corps\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"4 people in a gym using a Lower Body Blast Workout\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/08\/09_LowerBodyBlastWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/lower-body-blast-workout\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Entra\u00eenement intensif pour le bas du corps<\/h1>\n        <div class=\"articleintro\" >Construisez votre base<\/div>\n        <div class=\"date\">6 janvier 2023 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Lower Body Blast Workout&quot;, \"text\": &quot;Never skip a leg day again! The lower body deserves your attention \\u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u2019s always a good time to give a little more love to your butt, hips, thighs and legs.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/lower-body-blast-workout\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/lower-body-blast-workout\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/lower-body-blast-workout\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Flower-body-blast-workout%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Ne sautez plus jamais une s\u00e9ance d'entra\u00eenement des jambes ! Le bas du corps m\u00e9rite votre attention : que vous souhaitiez courir plus vite, danser avec plus d'\u00e9nergie ou simplement vous sentir mieux dans votre corps, c'est toujours le bon moment pour prendre davantage soin de vos fesses, vos hanches, vos cuisses et vos jambes.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Pourquoi la force du bas du corps est-elle si importante ?<\/span>\n<br\/>\u00a0<br\/>\n<br\/>Beaucoup de gens assimilent le \u2018 bas du corps \u2019 aux fesses, mais une base solide ne se limite pas \u00e0 cela. <strong>Le bas du corps abrite certains des muscles les plus volumineux et les plus puissants de l'organisme, et il est essentiel pour notre sant\u00e9 g\u00e9n\u00e9rale de les entretenir.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><b>Mouvements fonctionnels <\/b>sont des actions que nous accomplissons chaque jour, lorsque nous faisons nos courses ou jouons avec notre chien. <strong>Le bas du corps contient des groupes musculaires fonctionnels qui contribuent \u00e0 la stabilisation pendant ces mouvements.<\/strong> Travailler ces muscles aide \u00e0 maintenir notre agilit\u00e9 et notre \u00e9quilibre, ce qui permet \u00e9galement d'\u00e9viter les chutes et les blessures pendant les entra\u00eenements et nos activit\u00e9s quotidiennes.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">La force du bas du corps joue \u00e9galement un r\u00f4le important dans notre <b>endurance et m\u00e9tabolisme au repos<\/b>. M\u00eame si vous n'avez pas l'intention de faire de la randonn\u00e9e en montagne ou de courir un marathon dans un avenir proche, il est utile de maintenir ces groupes musculaires en bonne sant\u00e9. <strong>facilite l'exercice quotidien et augmente votre d\u00e9pense calorique de base.<\/strong><\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Un bas du corps robuste aide \u00e0 am\u00e9liorer <b>performance sportive<\/b> <strong>ce qui signifie que vous pouvez courir plus longtemps, soulever plus de poids et, d'une mani\u00e8re g\u00e9n\u00e9rale, \u00eatre plus performant.<\/strong> Une grande partie de la puissance est g\u00e9n\u00e9r\u00e9e dans la partie inf\u00e9rieure du corps. Consacrer quelques jours par semaine \u00e0 des exercices ciblant cette partie du corps peut avoir un effet consid\u00e9rable sur votre condition physique g\u00e9n\u00e9rale.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Renforcer le bas du corps peut \u00e9galement<b> r\u00e9duire la douleur g\u00e9n\u00e9rale<\/b>, surtout si vous passez beaucoup de temps pench\u00e9 sur un ordinateur ou \u00e0 soulever des objets lourds. <strong>Avoir une base solide et stable aide \u00e0 am\u00e9liorer la posture et favorise la stabilisation du tronc.,<\/strong> qui peut grandement soulager les maux de dos et les douleurs cervicales !<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Enfin, disposer d'une base solide peut<b> contribuer psychologiquement \u00e0 renforcer les sentiments de confiance, de stabilit\u00e9 et d'ancrage<\/b>. <strong>Bien s\u00fbr, avoir des fesses toniques est \u00e0 la mode en ce moment, mais il y a quelque chose \u00e0 dire sur le fait d'avoir une base solide \u00e0 partir de laquelle vous pouvez \u00e9voluer dans le monde.<\/strong><\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Apprenez \u00e0 conna\u00eetre les groupes musculaires\u00a0\u00a0<\/span>\n<br\/>\u00a0<br\/>\n<br\/><strong>Il peut \u00eatre utile de visualiser le corps en deux moiti\u00e9s \u00e0 des fins d'entra\u00eenement.<\/strong> Vous avez la cha\u00eene ant\u00e9rieure qui longe l'avant et la cha\u00eene post\u00e9rieure du c\u00f4t\u00e9 oppos\u00e9, qui comprend tout ce qui se trouve le long du dos.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nQuadriceps<br \/>\nAdducteurs<br \/>\nAvant du mollet<br \/>\nStabilisateurs au niveau des hanches<\/p>\n<br\/><br\/>Muscles ant\u00e9rieurs du bas du corps <\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nFessiers<br \/>\nischio-jambiers<br \/>\nEnlevateurs<br \/>\nVeau<br \/>\nStabilisateurs au niveau des hanches <\/p>\n<br\/><br\/>Muscles post\u00e9rieurs de la cha\u00eene musculaire du bas du corps <\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Conseils pour un entra\u00eenement rapide\u00a0<\/span>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><strong>N'oubliez jamais de commencer par un petit \u00e9chauffement.<\/strong> (quelques exercices cardiovasculaires pour transpirer) et quelques \u00e9tirements dynamiques afin que vos muscles soient souples lorsque vous commencez l'entra\u00eenement.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Quelques \u00e9quipements qu'il est bon d'avoir sous la main : bande de r\u00e9sistance, halt\u00e8res et\/ou kettlebells.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><strong>Variez le nombre de s\u00e9ries et les poids que vous utilisez.<\/strong> afin que le corps ne s'habitue pas \u00e0 la m\u00eame routine<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Ma\u00eetrisez les mouvements de base et <strong>Obtenez un alignement parfait<\/strong> avant d'augmenter le poids ou le nombre de s\u00e9ries<\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Liste des mouvements et programme d'entra\u00eenement<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Il existe une multitude d'exercices pour le bas du corps qui nous permettent de rester en forme. La plupart d'entre eux peuvent \u00eatre modifi\u00e9s pour cibler des muscles sp\u00e9cifiques, tels que les ischio-jambiers ou les fessiers, ou acc\u00e9l\u00e9r\u00e9s pour ajouter une touche de cardio \u00e0 la routine. <strong>Essayez d'inclure \u00e0 la fois des mouvements de pouss\u00e9e (en poussant sur les pieds pour \u00e9loigner le corps du sol) et des mouvements de traction. <\/strong>qui consistent \u00e0 contracter les ischio-jambiers pour \u00e9tendre les hanches.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><b><strong>Cr\u00e9ez votre propre programme HIIT en s\u00e9lectionnant des mouvements dans cette liste.<\/strong><\/b> Le nombre de s\u00e9ries et de r\u00e9p\u00e9titions par exercice peut varier en fonction de votre condition physique et de vos objectifs ; chacun est diff\u00e9rent, alors essayez diff\u00e9rentes combinaisons et trouvez l'entra\u00eenement qui vous motive.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Pour un entra\u00eenement rapide et intense du bas du corps, vous pouvez essayer de s\u00e9lectionner 8 exercices dans cette liste.<\/strong> et encha\u00eenez-les toutes les minutes (EMOM), en visant 3 \u00e0 4 s\u00e9ries de chaque exercice avec le nombre de r\u00e9p\u00e9titions que vous avez choisi pour chaque cycle.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nFente classique<br \/>\nBalancements avec kettlebell<br \/>\nAlpinistes<br \/>\nSquat avec halt\u00e8res ou kettlebells<br \/>\nCoups de poing (avec halt\u00e8res l\u00e9gers pour plus de difficult\u00e9)<br \/>\nFente altern\u00e9e<br \/>\nSquat pli\u00e9<br \/>\nSquat lat\u00e9ral (avec bande de r\u00e9sistance pour plus de difficult\u00e9)<br \/>\nPonts fessiers<br \/>\nSquats avec saut en largeur<br \/>\nSoulev\u00e9 de terre<br \/>\nFente avec r\u00e9v\u00e9rence<br \/>\n\u00c9l\u00e9vation des mollets<br \/>\nFlexion des ischio-jambiers<br \/>\nSquat bulgare<br \/>\nHip Thrusts (peut \u00eatre effectu\u00e9 avec ou sans poids)<br \/>\nStep-ups<br \/>\nBurpee<br \/>\nSquat Jack<br \/>\nSquat avec pistolet<br \/>\nBouchard<br \/>\nCoup de pied de l'\u00e2ne<\/p>\n<br\/><br\/>Liste d'exercices<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">En r\u00e9sum\u00e9 :<\/span>\n<span class=\"textStyle_intro\">Le bas de votre corps est votre base et votre fondation, il vous soutient lorsque vous marchez, courez, sautez et vivez. Certains de vos muscles les plus gros et les plus puissants se trouvent dans cette partie du corps, tout comme certains des muscles les plus essentiels pour les mouvements quotidiens et les performances athl\u00e9tiques en g\u00e9n\u00e9ral. Prenez soin du bas de votre corps et ne n\u00e9gligez pas l'entra\u00eenement des jambes !<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row image single -->\n<div class=\"row rowSingleColumnNarrow spacing\">\n\t<div class=\"col\">\n\t<div class=\"0 scrollAnim\" \n\t    \n\t     style=\"Narrow;position:relative;overflow:hidden;\t;\" >\n\t<img decoding=\"async\" alt=\"Kristine Mitchell - Blogger\"\n\t    class=\"\"\n\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t    object-position: 45% 41%; object-fit: cover;\"\/>\n\t    <\/div>\n\t\n\t\t<div class=\"descr\">Kristine Mitchell est une journaliste ind\u00e9pendante dont le travail explore la culture mondiale, l'expression cr\u00e9ative et les mod\u00e8les qu'elle observe dans le monde qui l'entoure.<\/div>\n\t<\/div>\n<\/div>\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Faites de l'exercice<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary\">Sportstyle<\/a>\n\t\t\t        <h4>Entra\u00eenements HIIT pour d\u00e9butants<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        Ne vous laissez pas d\u00e9courager par la r\u00e9putation \"hardcore\" de l'entra\u00eenement par intervalles \u00e0 haute intensit\u00e9 (HIIT), qui convient \u00e0 presque tout le monde. En alternant des p\u00e9riodes d'activit\u00e9 intense et des p\u00e9riodes de repos, il s'agit avant tout d'un effort per\u00e7u, ce qui le rend subjectif : vous pouvez personnaliser votre exp\u00e9rience. D\u00e9couvrez le monde efficace, rapide et amusant du HIIT avec ce plan adapt\u00e9 aux d\u00e9butants.\n\u00a0\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/beginner-friendly-hiit-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/beginner-friendly-hiit-workouts\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"A group of people practicing a HIIT Workouts\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2021\/08\/HIIT_Workout-scaled-1.jpeg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/\" \n\t\t\t\t\t\t\t\t\t    id=\"34025\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"A woman practicing a Home Workout with her daughter\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>Entra\u00eenements \u00e0 domicile exclusivement bas\u00e9s sur le poids du corps<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Il peut parfois \u00eatre difficile de se rendre \u00e0 la salle de sport, que ce soit par manque de motivation, en raison d'un manque de moyens de transport ou d'une certaine pand\u00e9mie mondiale. C'est pourquoi les entra\u00eenements \u00e0 domicile utilisant le poids du corps peuvent \u00eatre une v\u00e9ritable bou\u00e9e de sauvetage et changer la donne. Nous avons mis au point quelques circuits complets \u00e0 faire chez soi qui utilisent exclusivement le poids du corps, avec en prime quelques conseils d'alignement et des id\u00e9es de modifications \u00e0 garder \u00e0 l'esprit.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/bodyweight-exclusive-home-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/fitness-at-puma-5-mini-workouts\/\" \n\t\t\t\t\t\t\t\t\t    id=\"38965\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/21AW_RT_Fuse_ANNIE_61529-1-scaled-1-scaled.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>5 mini-s\u00e9ances d'entra\u00eenement<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Rester en forme ne signifie pas vendre son \u00e2me \u00e0 la salle de sport. En r\u00e9alit\u00e9, pour garder un corps et un esprit vraiment sains, il est beaucoup plus important d'adopter un mode de vie qui inclut une activit\u00e9 physique r\u00e9guli\u00e8re. Cependant, le rythme de la vie moderne est parfois effr\u00e9n\u00e9, et nous nous d\u00e9courageons parfois de faire de l'exercice, pensant que nous n'avons pas assez de temps pour caser une s\u00e9ance dans notre emploi du temps charg\u00e9.\nLes mini-s\u00e9ances d'entra\u00eenement sont un excellent moyen de briser cette croyance limitante, de modifier votre programme d'exercice et d'introduire une activit\u00e9 physique m\u00eame lorsque vous n'avez pas beaucoup de temps libre. Flexibles, rapides et efficaces, elles ne n\u00e9cessitent qu'un peu de concentration et peuvent \u00eatre pratiqu\u00e9es n'importe o\u00f9, tout en vous apportant des bienfaits pour la sant\u00e9.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/fitness-at-puma-5-mini-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Ne sautez plus jamais une s\u00e9ance d'entra\u00eenement des jambes ! Le bas du corps m\u00e9rite votre attention : que vous souhaitiez courir plus vite, danser avec plus d'\u00e9nergie ou simplement vous sentir mieux dans votre corps, c'est toujours le bon moment pour prendre davantage soin de vos fesses, vos hanches, vos cuisses et vos jambes.<\/p>","protected":false},"author":13,"featured_media":40655,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1222,"meta-headline":"Lower Body Blast Workout","footnotes":""},"categories":[3],"class_list":["post-40654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":40654,"post_author":"13","post_date":"2023-01-06 07:00:36","post_date_gmt":"2023-01-06 06:00:36","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":40655},\"headline\":\"Lower Body Blast Workout\",\"content\":\"Build your Base\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u0026rsquo;s always a good time to give a little more love to your butt, hips, thighs and legs.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Why Lower-Body Strength Is So Important\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Many people equate \\u0026lsquo;lower body\\u0026rsquo; with booty, but there\\u0026rsquo;s a lot more to having a strong base. \\u0026lt;strong\\u0026gt;Our lower body is the location of some of the largest and strongest muscles in the body and maintaining them is vital for our overall health.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;b\\u0026gt;Functional movements \\u0026lt;\/b\\u0026gt;are actions we take every day, when out grocery shopping or playing with the dog. \\u0026lt;strong\\u0026gt;The lower body contains functional muscle groups that help stabilize during these movements.\\u0026lt;\/strong\\u0026gt; Working on these muscles helps maintain our agility and balance, which also means avoiding falls and injuries during workouts and our daily activities.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Lower body strength also plays a huge role in our \\u0026lt;b\\u0026gt;stamina and resting metabolism\\u0026lt;\/b\\u0026gt;. Even if you have no plans to hike a mountain or run a marathon anytime soon, keeping these muscle groups strong helps \\u0026lt;strong\\u0026gt;make everyday exercise easier and elevates your baseline calorie burn.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;A sturdy lower body helps improve \\u0026lt;b\\u0026gt;athletic performance\\u0026lt;\/b\\u0026gt; \\u0026lt;strong\\u0026gt;meaning you can run longer, lift strong and just generally perform better.\\u0026lt;\/strong\\u0026gt; So much power is generated in the body\\u0026rsquo;s lower-half, dedicating a few days a week to lower body exercises can have a great effect on your overall fitness.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Strengthening the lower body can also\\u0026lt;b\\u0026gt; reduce overall pain\\u0026lt;\/b\\u0026gt;, especially if you spend a lot of time hunched over a computer or lifting heavy objects. \\u0026lt;strong\\u0026gt;Having a strong and stable base helps improve posture and supports stabilization of the core,\\u0026lt;\/strong\\u0026gt; which can help massively with bad and neck pain!\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Last but not least, having a strong foundation can\\u0026lt;b\\u0026gt; psychologically contribute to more feelings of confidence, stability and groundedness\\u0026lt;\/b\\u0026gt;. \\u0026lt;strong\\u0026gt;Sure, having a toned booty is trendy at the moment, but there is something to be said for having a powerful base from which you can move through the world.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Get to Know the Muscle Groups\\u0026nbsp;\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;It can be helpful to visualize the body in two halves for training purposes.\\u0026lt;\/strong\\u0026gt; You have the anterior chain running along the front and the posterior chain on the opposite side which includes everything along the back.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nQuadriceps\\u0026lt;br \/\\u0026gt;\\nAdductors\\u0026lt;br \/\\u0026gt;\\nFront of calf\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Anterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nGlutes\\u0026lt;br \/\\u0026gt;\\nHamstrings\\u0026lt;br \/\\u0026gt;\\nAbductors\\u0026lt;br \/\\u0026gt;\\nCalves\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Posterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Quick Training Tips\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Always remember to start off with a little warm-up\\u0026lt;\/strong\\u0026gt; (some cardio to get sweating) and some dynamic stretches so your muscles are limber when you start training\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Some equipment that is good to have on hand: resistance band, dumbbell and\/or kettlebell\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Rotate the number of sets and weights you do\\u0026lt;\/strong\\u0026gt; so the body does not get used to the same routine\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Master the basic moves and \\u0026lt;strong\\u0026gt;get your alignment on point\\u0026lt;\/strong\\u0026gt; before adding weight or upping the number of sets\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Movement List \\u0026amp;amp; Workout Routine\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;There are tons of lower body exercises that we can use to keep us on our toes. Many of them can be altered to target specific muscles, such as the hamstrings or glutes, or sped up to throw a bit of cardio into the routine. \\u0026lt;strong\\u0026gt;Try to include both push movements \u2500 driving through the feet to push the body away from the floor \u2500 and pull movements \\u0026lt;\/strong\\u0026gt;which involve squeezing your hamstrings to extend your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;\\u0026lt;strong\\u0026gt;Build your own HIIT routine by selecting movements from this list.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/b\\u0026gt; The number of sets and reps per exercise can vary depending on your fitness level and goals; everyone is different so experiment and find a workout that challenges you.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;For a quick lower body blast workout you can try selecting 8 exercises from this list\\u0026lt;\/strong\\u0026gt; and cycle through them every minute on the minute (EMOM), aiming for 3-4 sets of each exercise with your chosen number of reps in each cycle.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nClassic Lunge\\u0026lt;br \/\\u0026gt;\\nKettlebell Swings\\u0026lt;br \/\\u0026gt;\\nMountain Climbers\\u0026lt;br \/\\u0026gt;\\nGoblet Squat with dumbbell or kettlebell\\u0026lt;br \/\\u0026gt;\\nPunches (with light dumbbell for added challenge)\\u0026lt;br \/\\u0026gt;\\nAlternating Side Lunge\\u0026lt;br \/\\u0026gt;\\nPli\\u0026eacute; Squat\\u0026lt;br \/\\u0026gt;\\nLateral Step Squat (with resistance band for added challenge)\\u0026lt;br \/\\u0026gt;\\nGlute Bridges\\u0026lt;br \/\\u0026gt;\\nWide Jump Squats\\u0026lt;br \/\\u0026gt;\\nDeadlift\\u0026lt;br \/\\u0026gt;\\nCurtsy Lunge\\u0026lt;br \/\\u0026gt;\\nCalf Raise\\u0026lt;br \/\\u0026gt;\\nHamstring Curl\\u0026lt;br \/\\u0026gt;\\nBulgarian Split Squat\\u0026lt;br \/\\u0026gt;\\nHip Thrusts (can be done weighted or unweighted)\\u0026lt;br \/\\u0026gt;\\nStep-Ups\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;br \/\\u0026gt;\\nSquat Jack\\u0026lt;br \/\\u0026gt;\\nPistol Squat\\u0026lt;br \/\\u0026gt;\\nFire Hydrant\\u0026lt;br \/\\u0026gt;\\nDonkey Kick\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Excercise List\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;To wrap it up:\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Your lower body is your base and foundation, supporting you as you walk, run, jump and live. Some of your largest and strongest muscles are located down here, as are some of the most essential ones for daily movements and general athletic performance. Show the lower body some love and don\\u0026rsquo;t skip leg day!\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-image-single {\"migrateBlock\":true,\"title\":\"\",\"images\":[{\"width\":1709,\"height\":2560,\"file\":\"2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"filesize\":309654,\"sizes\":{\"medium\":{\"file\":\"kris_option3-2-scaled-1-200x300.jpg\",\"width\":200,\"height\":300,\"mime-type\":\"image\/jpeg\",\"filesize\":9185},\"large\":{\"file\":\"kris_option3-2-scaled-1-683x1024.jpg\",\"width\":683,\"height\":1024,\"mime-type\":\"image\/jpeg\",\"filesize\":64030},\"thumbnail\":{\"file\":\"kris_option3-2-scaled-1-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4423},\"medium_large\":{\"file\":\"kris_option3-2-scaled-1-768x1151.jpg\",\"width\":768,\"height\":1151,\"mime-type\":\"image\/jpeg\",\"filesize\":77921},\"1536x1536\":{\"file\":\"kris_option3-2-scaled-1-1025x1536.jpg\",\"width\":1025,\"height\":1536,\"mime-type\":\"image\/jpeg\",\"filesize\":127276},\"2048x2048\":{\"file\":\"kris_option3-2-scaled-1-1367x2048.jpg\",\"width\":1367,\"height\":2048,\"mime-type\":\"image\/jpeg\",\"filesize\":210011},\"trp-custom-language-flag\":{\"file\":\"kris_option3-2-scaled-1-8x12.jpg\",\"width\":8,\"height\":12,\"mime-type\":\"image\/jpeg\",\"filesize\":348}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"original_image\":\"kris_option3-2-scaled-1.jpg\",\"id\":39187,\"alt\":\"Kristine Mitchell - Blogger\",\"caption\":\"Kristine Mitchell is a freelance journalist based in Berlin, whose work explores art, culture and current fashion trends she observes in the world around her. \",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"title\":\"kris_option3\",\"aspect_ratio\":0.667578125,\"focalPointLeft\":0.45,\"focalPointTop\":0.41}],\"headlines\":[\"In Collaboration\"],\"showCaptions\":[true],\"portraitMode\":[true],\"image\":{\"id\":39187},\"style\":\"Narrow\",\"aspect\":\"0\",\"spacing\":true,\"headline\":\"\",\"caption\":\"\",\"showCaption\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Get worked out\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Get worked out\",\"icon\":\"\",\"manualArticles\":[{\"id\":29672},{\"id\":34025},{\"id\":38965}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Lower Body Blast Workout","post_excerpt":"Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\u2019s always a good time to give a little more love to your butt, hips, thighs and legs.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"lower-body-blast-workout","to_ping":"","pinged":"","post_modified":"2025-09-28 08:58:07","post_modified_gmt":"2025-09-28 08:58:07","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=40654","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":40654,"author":"13","date":"2023-01-06 07:00:36","date_gmt":"2023-01-06 06:00:36","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":40655},\"headline\":\"Lower Body Blast Workout\",\"content\":\"Build your Base\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u0026rsquo;s always a good time to give a little more love to your butt, hips, thighs and legs.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Why Lower-Body Strength Is So Important\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Many people equate \\u0026lsquo;lower body\\u0026rsquo; with booty, but there\\u0026rsquo;s a lot more to having a strong base. \\u0026lt;strong\\u0026gt;Our lower body is the location of some of the largest and strongest muscles in the body and maintaining them is vital for our overall health.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;b\\u0026gt;Functional movements \\u0026lt;\/b\\u0026gt;are actions we take every day, when out grocery shopping or playing with the dog. \\u0026lt;strong\\u0026gt;The lower body contains functional muscle groups that help stabilize during these movements.\\u0026lt;\/strong\\u0026gt; Working on these muscles helps maintain our agility and balance, which also means avoiding falls and injuries during workouts and our daily activities.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Lower body strength also plays a huge role in our \\u0026lt;b\\u0026gt;stamina and resting metabolism\\u0026lt;\/b\\u0026gt;. Even if you have no plans to hike a mountain or run a marathon anytime soon, keeping these muscle groups strong helps \\u0026lt;strong\\u0026gt;make everyday exercise easier and elevates your baseline calorie burn.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;A sturdy lower body helps improve \\u0026lt;b\\u0026gt;athletic performance\\u0026lt;\/b\\u0026gt; \\u0026lt;strong\\u0026gt;meaning you can run longer, lift strong and just generally perform better.\\u0026lt;\/strong\\u0026gt; So much power is generated in the body\\u0026rsquo;s lower-half, dedicating a few days a week to lower body exercises can have a great effect on your overall fitness.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Strengthening the lower body can also\\u0026lt;b\\u0026gt; reduce overall pain\\u0026lt;\/b\\u0026gt;, especially if you spend a lot of time hunched over a computer or lifting heavy objects. \\u0026lt;strong\\u0026gt;Having a strong and stable base helps improve posture and supports stabilization of the core,\\u0026lt;\/strong\\u0026gt; which can help massively with bad and neck pain!\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Last but not least, having a strong foundation can\\u0026lt;b\\u0026gt; psychologically contribute to more feelings of confidence, stability and groundedness\\u0026lt;\/b\\u0026gt;. \\u0026lt;strong\\u0026gt;Sure, having a toned booty is trendy at the moment, but there is something to be said for having a powerful base from which you can move through the world.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Get to Know the Muscle Groups\\u0026nbsp;\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;It can be helpful to visualize the body in two halves for training purposes.\\u0026lt;\/strong\\u0026gt; You have the anterior chain running along the front and the posterior chain on the opposite side which includes everything along the back.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nQuadriceps\\u0026lt;br \/\\u0026gt;\\nAdductors\\u0026lt;br \/\\u0026gt;\\nFront of calf\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Anterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nGlutes\\u0026lt;br \/\\u0026gt;\\nHamstrings\\u0026lt;br \/\\u0026gt;\\nAbductors\\u0026lt;br \/\\u0026gt;\\nCalves\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Posterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Quick Training Tips\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Always remember to start off with a little warm-up\\u0026lt;\/strong\\u0026gt; (some cardio to get sweating) and some dynamic stretches so your muscles are limber when you start training\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Some equipment that is good to have on hand: resistance band, dumbbell and\/or kettlebell\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Rotate the number of sets and weights you do\\u0026lt;\/strong\\u0026gt; so the body does not get used to the same routine\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Master the basic moves and \\u0026lt;strong\\u0026gt;get your alignment on point\\u0026lt;\/strong\\u0026gt; before adding weight or upping the number of sets\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Movement List \\u0026amp;amp; Workout Routine\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;There are tons of lower body exercises that we can use to keep us on our toes. Many of them can be altered to target specific muscles, such as the hamstrings or glutes, or sped up to throw a bit of cardio into the routine. \\u0026lt;strong\\u0026gt;Try to include both push movements \u2500 driving through the feet to push the body away from the floor \u2500 and pull movements \\u0026lt;\/strong\\u0026gt;which involve squeezing your hamstrings to extend your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;\\u0026lt;strong\\u0026gt;Build your own HIIT routine by selecting movements from this list.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/b\\u0026gt; The number of sets and reps per exercise can vary depending on your fitness level and goals; everyone is different so experiment and find a workout that challenges you.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;For a quick lower body blast workout you can try selecting 8 exercises from this list\\u0026lt;\/strong\\u0026gt; and cycle through them every minute on the minute (EMOM), aiming for 3-4 sets of each exercise with your chosen number of reps in each cycle.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nClassic Lunge\\u0026lt;br \/\\u0026gt;\\nKettlebell Swings\\u0026lt;br \/\\u0026gt;\\nMountain Climbers\\u0026lt;br \/\\u0026gt;\\nGoblet Squat with dumbbell or kettlebell\\u0026lt;br \/\\u0026gt;\\nPunches (with light dumbbell for added challenge)\\u0026lt;br \/\\u0026gt;\\nAlternating Side Lunge\\u0026lt;br \/\\u0026gt;\\nPli\\u0026eacute; Squat\\u0026lt;br \/\\u0026gt;\\nLateral Step Squat (with resistance band for added challenge)\\u0026lt;br \/\\u0026gt;\\nGlute Bridges\\u0026lt;br \/\\u0026gt;\\nWide Jump Squats\\u0026lt;br \/\\u0026gt;\\nDeadlift\\u0026lt;br \/\\u0026gt;\\nCurtsy Lunge\\u0026lt;br \/\\u0026gt;\\nCalf Raise\\u0026lt;br \/\\u0026gt;\\nHamstring Curl\\u0026lt;br \/\\u0026gt;\\nBulgarian Split Squat\\u0026lt;br \/\\u0026gt;\\nHip Thrusts (can be done weighted or unweighted)\\u0026lt;br \/\\u0026gt;\\nStep-Ups\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;br \/\\u0026gt;\\nSquat Jack\\u0026lt;br \/\\u0026gt;\\nPistol Squat\\u0026lt;br \/\\u0026gt;\\nFire Hydrant\\u0026lt;br \/\\u0026gt;\\nDonkey Kick\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Excercise List\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;To wrap it up:\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Your lower body is your base and foundation, supporting you as you walk, run, jump and live. Some of your largest and strongest muscles are located down here, as are some of the most essential ones for daily movements and general athletic performance. Show the lower body some love and don\\u0026rsquo;t skip leg day!\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-image-single {\"migrateBlock\":true,\"title\":\"\",\"images\":[{\"width\":1709,\"height\":2560,\"file\":\"2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"filesize\":309654,\"sizes\":{\"medium\":{\"file\":\"kris_option3-2-scaled-1-200x300.jpg\",\"width\":200,\"height\":300,\"mime-type\":\"image\/jpeg\",\"filesize\":9185},\"large\":{\"file\":\"kris_option3-2-scaled-1-683x1024.jpg\",\"width\":683,\"height\":1024,\"mime-type\":\"image\/jpeg\",\"filesize\":64030},\"thumbnail\":{\"file\":\"kris_option3-2-scaled-1-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4423},\"medium_large\":{\"file\":\"kris_option3-2-scaled-1-768x1151.jpg\",\"width\":768,\"height\":1151,\"mime-type\":\"image\/jpeg\",\"filesize\":77921},\"1536x1536\":{\"file\":\"kris_option3-2-scaled-1-1025x1536.jpg\",\"width\":1025,\"height\":1536,\"mime-type\":\"image\/jpeg\",\"filesize\":127276},\"2048x2048\":{\"file\":\"kris_option3-2-scaled-1-1367x2048.jpg\",\"width\":1367,\"height\":2048,\"mime-type\":\"image\/jpeg\",\"filesize\":210011},\"trp-custom-language-flag\":{\"file\":\"kris_option3-2-scaled-1-8x12.jpg\",\"width\":8,\"height\":12,\"mime-type\":\"image\/jpeg\",\"filesize\":348}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"original_image\":\"kris_option3-2-scaled-1.jpg\",\"id\":39187,\"alt\":\"Kristine Mitchell - Blogger\",\"caption\":\"Kristine Mitchell is a freelance journalist based in Berlin, whose work explores art, culture and current fashion trends she observes in the world around her. \",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"title\":\"kris_option3\",\"aspect_ratio\":0.667578125,\"focalPointLeft\":0.45,\"focalPointTop\":0.41}],\"headlines\":[\"In Collaboration\"],\"showCaptions\":[true],\"portraitMode\":[true],\"image\":{\"id\":39187},\"style\":\"Narrow\",\"aspect\":\"0\",\"spacing\":true,\"headline\":\"\",\"caption\":\"\",\"showCaption\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Get worked out\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Get worked out\",\"icon\":\"\",\"manualArticles\":[{\"id\":29672},{\"id\":34025},{\"id\":38965}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"Entra\u00eenement intensif pour le bas du corps","excerpt":"Ne sautez plus jamais une s\u00e9ance d'entra\u00eenement des jambes ! Le bas du corps m\u00e9rite votre attention : que vous souhaitiez courir plus vite, danser avec plus d'\u00e9nergie ou simplement vous sentir mieux dans votre corps, c'est toujours le bon moment pour prendre davantage soin de vos fesses, vos hanches, vos cuisses et vos jambes.","status":"publish","password":"","name":"entra\u00eenement intensif du bas du corps","modified":"2025-09-28 08:58:07","modified_gmt":"2025-09-28 08:58:07","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"6 janvier 2023 \u00e0 06:00","date_local":"6 janvier 2023","time_local":"06:00","slug":"lower-body-blast-workout","url":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/lower-body-blast-workout\/","featured_image":{"width":1140,"height":640,"file":"2022\/08\/09_LowerBodyBlastWorkout_H.jpg","filesize":116696,"sizes":{"medium":{"file":"09_LowerBodyBlastWorkout_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":13216},"large":{"file":"09_LowerBodyBlastWorkout_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":97142},"thumbnail":{"file":"09_LowerBodyBlastWorkout_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":6999},"medium_large":{"file":"09_LowerBodyBlastWorkout_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":59997},"trp-custom-language-flag":{"file":"09_LowerBodyBlastWorkout_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":448}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":40655,"alt":"4 people in a gym using a Lower Body Blast Workout","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/08\/09_LowerBodyBlastWorkout_H.jpg","title":"09_Entra\u00eenement intensif pour le bas du corps_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Lower Body Blast Workout","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/40654","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/comments?post=40654"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/40654\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media\/40655"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media?parent=40654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/categories?post=40654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}