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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
Bodyweight Squats
  45 secs
Focus on form; keep knees aligned.
Hip Circles
Hip Circles
  45 secs
Alternate each side with smooth, controlled circles.
Perform max reps while maintaining control and proper form.
High Knees
High Knees
  45 secs
Alternate each leg.
Perform max reps, keeping chest upright and driving knees high.
Side Lunges
Side Lunges
  45 secs
Alternate each side.
Perform max reps and stretch gently through range.
Glute Bridges
Glute Bridges
  45 secs
Perform max reps and activate glutes and core.
20
Mins
Workout

20-Minute

Perform Pyramid Sets: Start with 12 reps, then increase intensity by reducing reps to 10, 8, 6, and back up to 12 reps for each exercise. Rest for 30 seconds between exercises. Perform Pyramid Sets: Start with 12 reps, then increase intensity by reducing reps to 10, 8, 6, and back up to 12 reps for each exercise. Rest for 30 seconds between exercises.

 

Structure Overview:

  1. Start with Higher Reps, Lower Weight (Base of Pyramid):
    Begin with a relatively high number of repetitions (e.g., 12 reps) using moderate weight.
  2. Decrease Reps and Increase Weight (Climbing the Pyramid):
    With each subsequent set, reduce the number of repetitions while increasing the weight if possible
  3. Peak at the Lowest Reps and Heaviest Weight:
    The peak of the pyramid is the most challenging set, where you perform the fewest reps (e.g., 6 reps) with the heaviest weight, if additional weight isn’t possible add a pause in the movement to make it harder.
  4. Reverse the Pyramid (Descending):
    After reaching the peak, reverse the process. Gradually reduce the weight (or pause time) and increase the reps as you move back down the pyramid.

 

Goblet Squats
Goblet Squats
12-6 reps –  30 sec
Use a dumbbell or kettlebell for resistance
Step-Ups (Bench/Box)
Bulgarian Split Squats
12-6 reps –  30 sec
Use a stable bench
Dumbbell Deadlifts
 Dumbbell Deadlifts
12-6 reps –  30 sec
Engage hamstrings and glutes
Step-Ups (Bench/Box)
Step-Ups 
12-6 reps –  30 sec
Use a sturdy platform
Calf Raises
Hip Thrusts
12-6 reps –  30 sec
Keep back supported, engage glutes

 

Reverse Lunges
Sumo Deadlifts (Wide Stance)
12-6 reps –  30 sec
Focus on wide stance, core tight
Reverse Lunges
Calf Raises
12-6 reps –  30 sec
Controlled motion
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.

Hamstring Stretch
Hamstring Stretch
 1 min
30 seconds each leg. Keep spine neutral.
Butterfly Stretch
Butterfly Stretch
 1 min
Pull feet toward hips gently.
Pigeon Pose
Pigeon Pose
 1 min
Deep stretch for glutes and hips.
Quad Stretch
Quad Stretch
 1 min
30 seconds each leg. Keep knees close together.
Deep Breathing
Deep Breathing
 1 min
Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

And we are done!