Lower Body Focus

Your lower body is the key to a strong foundation and improved overall fitness. Our Lower Body Focus Workout is curated to engage major muscle groups, enhance flexibility, and boost endurance.

What you need:
A timer, water, and a towel. You will need a step or Box for the main workout.
Note:
Make sure to write out the movements and check the video demonstrations before you start.

5 Mins

Warm Up

Bodyweight Squats

45 secs

Perform max reps, focusing on form and keeping knees aligned.

Hip Circles

45 secs

Alternate each side with smooth, controlled circles.

Perform max reps while maintaining control and proper form.

High Knees

45 secs

Alternate each leg.

Perform max reps, keeping chest upright and driving knees high.

Side Lunges

45 secs

Alternate each side.

Perform max reps and stretch gently through range.

Glute Bridges

45 secs

Perform max reps and activate glutes and core.

20 Mins

Workout

Perform each exercise for 20 seconds at maximum intensity, followed by 10 seconds rest. Complete 4 rounds of each exercise (total 20 minutes).

Jump Squats

Max reps

20 seconds on, 10 seconds rest

Fast squats can be performed if jumping squats are too difficult.

Bulgarian Split Squats

Max reps

20 seconds on, 10 seconds rest

Use a stable bench.

Lateral Leg Raises

Alternating Max reps

20 seconds on, 10 seconds rest

Raise leg slowly.

Glute Bridge March

Alternating Max reps

20 seconds on, 10 seconds rest

Keep hips level.

Sumo Squats

Max reps

20 seconds on, 10 seconds rest

Push knees out wide, add weight to make harder.

5 Mins

Cool Down

Stretching for legs and hips

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.