Core · Lower Body · Level 2

60-minute Core workout: Lower Body, level 2

  • About 62 min with rounds and breaks
  • 7 blocks · 25 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
62min

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 54 moves · 30s rest
  7. Cool Down2 moves · 10s rest

Before you start

Kit and pace

BandBarbellBenchDumbbellKettle BellMachineSwiss Ball
  • 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. Hamstring stretch

    Hold: 4-8 / 5-8

  2. Hip flexor stretch

    Repetitions: 4-8 / 5-8

  3. Quad stretch

    Hold: 5-8 / 8-10

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Back hyper extention on ball

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

  2. Ball squat

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

  3. Barbell hip raises

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

  4. Barbell rows

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

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Basic crunch

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

  2. Bent over rows with resistance band

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

  3. Bicycle crunch with band

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

  4. Bulgarian split squat

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

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Cable hip abductors

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

  2. Chin ups

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

  3. Crunches

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

  4. Dead lift

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

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Dog leg pushup

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

  2. Front lat pull downs

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

  3. Goblet Squat

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

  4. Incline chest row

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

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. Kettlebell swing

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

  2. Lateral leg raise

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

  3. Leg press

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

  4. Leg raises

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

Cool Down

2 roundsBreak between rounds: 10s2 moves

  1. Shin box switch

    Hold: 8-10 / 8-12

  2. Soleous stretch

    Repetitions: 5-8 / 8-10

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

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  3. Ask about form

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