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Lower Body Workout

Expected Time
  • 10 min warmup
  • 40 min workout
  • 10 min cooldown
Instructions

Split into groups of 3–4 and rotate between sets. Aim for 2–3 full set rotations, with 2 minutes rest between each set. Exercises can be rotated based on equipment availability.

Warm Up

  • Jumping Jacks × 15
  • Arm Rotations × 15
  • Forward Leg Swings × 10
  • Side Leg Swings × 10
  • High Knees – 15 seconds
  • Butt Kicks – 15 seconds
  • Run 1 lap

Set 1 – Squats

  • Hinges × 8
  • Box Jumps × 5
  • Weighted Squats × 8

Set 2 – Deadlifts

  • Glute Bridges × 10
  • Bird Dogs × 10 (5 each side)
  • Deadlifts × 8

Set 3 – Weighted Lunges

  • 50m Walking Lunge
  • Side Lunges × 10 (5 each side)
  • Split Squats × 10 (5 each side)

Cool Down

  • Cool Down Lap
  • Triceps Stretch
  • Shoulder Stretch
  • Chest Stretch
  • Quad Stretch
  • Hamstring Stretch
  • Calf Stretch
  • Pigeon Pose
  • Butterfly