Strength · Lower Body · Level 2

60-minute Strength workout: Lower Body, level 2

  • About 61 min with rounds and breaks
  • 7 blocks · 25 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
61min

Block by block

60-minute target · 7 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 14 moves · 30s rest
  3. Set 24 moves · 30s rest
  4. Set 34 moves · 30s rest
  5. Set 44 moves · 30s rest
  6. Set 53 moves · 30s rest
  7. Cool Down3 moves · 10s rest

Before you start

Kit and pace

BandBenchDumbbellKettle Bell
  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.
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Warm Up

2 roundsBreak between rounds: 10s3 moves

  1. Bridge

    Hold: 4-8 / 10-15

  2. Destabilized superman

    Repetitions: 8-12 / 10-12

  3. Full plank

    Hold: 10-15 / 15-20

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Ab cycle

    Repetitions: 10-12 / 12-15 / 10-12

  2. Arni press with lunge

    Repetitions: 4-8 / 8-12 / 10-12

  3. Basic crunch

    Repetitions: 10-12 / 12-15 / 10-12

  4. Bicycle crunch with band

    Repetitions: 10-12 / 12-15 / 10-12

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Bulgarian split squat

    Repetitions: 8-12 / 10-12 / 12-15

  2. Crunches

    Repetitions: 10-12 / 12-15 / 10-12

  3. Dog leg pushup

    Repetitions: 10-12 / 12-15 / 10-12

  4. Goblet Squat

    Repetitions: 8-12 / 10-12 / 12-15

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Kettlebell swing

    Repetitions: 8-12 / 10-12 / 12-15

  2. Lateral leg raise

    Repetitions: 8-12 / 10-12 / 12-15

  3. Mechanical chain squat

    Repetitions: 10-12 / 12-15 / 10-12

  4. Miniband jacks

    Repetitions: 10-12 / 12-15 / 10-12

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Reverse extensions

    Repetitions: 10-12 / 12-15 / 10-12

  2. Single leg hip hinge

    Repetitions: 8-12 / 10-12 / 12-15

  3. Single-Arm dumbbell snatch

    Repetitions: 10-12 / 12-15 / 10-12

  4. Sit ups

    Repetitions: 10-12 / 12-15 / 10-12

Set 5

3 roundsBreak between rounds: 30s3 moves

  1. Standing calve raises

    Repetitions: 8-12 / 10-12 / 12-15

  2. Straight leg crunches

    Repetitions: 10-12 / 12-15 / 10-12

  3. Wide grip band rows

    Repetitions: 10-12 / 12-15 / 10-12

Cool Down

2 roundsBreak between rounds: 10s3 moves

  1. Alternating hammy stretch

    Hold: 8-10 / 8-12

  2. Hammy bounce

    Repetitions: 8-10 / 8-12

  3. Hamstring stretch

    Hold: 8-10 / 8-12

Done? Join the dots

What to do after your workout

Each one opens its own page. Nothing from this workout is carried over.

  1. Eat for the day

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  2. Do the Strength check-up

    Push-ups and squats, one check at a time. Free, and no account needed.

    Start the check-up

  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

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