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
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.
20
Mins
Workout
In this AMRAP (As Many Rounds As Possible) workout, you’ll complete as many rounds of a specific exercise circuit as you can within 20 minutes. Each round, you’ll increase the reps by two. For example, in the first round, you might do 2 push-ups, then 4 push-ups in the next round, and so on. Keep a steady pace and focus on completing each round with proper form while pushing yourself to increase reps as you go. The goal is to get as far as you can before time runs out.
Air Squats
8 reps
Continue increasing by 2 reps each round.
AMRAP – repeat after the round completes increasing by two reps.
Toes facing out and slowly bend your knees.
Walking Lunges
4 reps
Continue increasing by 2 reps each round.
AMRAP – repeat after the round completes increasing by two reps.
Use a wall or table for balance if required.
Narrow Squat
8 reps
Continue increasing by 2 reps each round.
AMRAP – repeat after the round completes increasing by two reps.
Keep your feet close and follow the same steps as a normal squat.
Bench Step-Ups
24 reps x 3 sets
12 reps each leg. Step onto a sturdy surface.
Rest for 30 seconds before the next set.
Prison Get Ups
4 reps
Each leg – continue increasing by 2 reps each round
AMRAP – repeat after the round completes increasing by two reps.
Use a soft mat for your knees.
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.
And we are done!