Free personalized workout plan

LOWER BODY WORKOUT

By Ashley and Amanda Rosenberg

Experience
Beginner (1-2 years)
Time
49 minutes/day | 1 day/week | 1 weeks
Good for
Women's Build Muscle, Women's Increase Stamina, Women's Tone Body
Equipment
Bodyweight, Dumbbell
Description
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Media

Week 1


CIRCUIT 1: TABATA (20 seconds work, 10 seconds rest) *Repeat each exercise 2 rounds before moving onto the next

ExerciseSetsRepsRest
Circuit1A. Alternating Jump Lunge
Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration

Time between exercises: 10s
32060s
1B. Quick Feet to Drop Burpee

No media available


Time between exercises: 10s
32060s
1C. Forward lunge, Reverse Lunge, & Switch

No media available


Time between exercises: 10s
32060s
1D. Squat to Side Crunch
Squat to Side Crunch

Time between exercises: 10s
32060s
1E. Pig Hops to Jump Lunges

No media available


10 pig hops + 2 jump lunges
Time between exercises: 10s
32060s
Circuit2A. Bodyweight Squat
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration

AMRAP (20 minutes) Slow lower squats
202060s
2B. Overhead Dumbbell Reverse Lunge
Overhead Dumbbell Reverse Lunge demonstrationPlay Overhead Dumbbell Reverse Lunge demonstration
202060s
2C. Dumbbell Curtsy Lunges
Dumbbell Curtsy Lunges demonstrationPlay Dumbbell Curtsy Lunges demonstration
202060s
2D. Bodyweight Jump Squat
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
201060s

Date Created: 2/12/2021, UTC


Last Updated: 2/13/2021, UTC

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