Tone · Lower Body · Level 3

30-minute Tone workout: Lower Body, level 3

  • About 29 min with rounds and breaks
  • 4 blocks · 12 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
29min

Block by block

30-minute target · 4 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 13 moves · 30s rest
  3. Set 23 moves · 30s rest
  4. Cool Down3 moves · 10s rest

Before you start

Kit and pace

Band
  • 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: 10-15 / 15-20

  2. Destabilized superman

    Repetitions: 10-12 / 12-15

  3. Full plank

    Hold: 15-20 / 30-45

Set 1

3 roundsBreak between rounds: 30s3 moves

  1. Ab cycle

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

  2. Alternating sit ups

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

  3. Bum snaps

    Repetitions: 8-12 / 15-20 / 20-30

Set 2

3 roundsBreak between rounds: 30s3 moves

  1. Band glute bridge

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

  2. Bear crawl

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

  3. Burpee sprints

    Repetitions: 20-30 / 30-45 / 45-60

Cool Down

2 roundsBreak between rounds: 10s3 moves

  1. Hammy bounce

    Repetitions: 8-12 / 12-15

  2. Quad stretch

    Hold: 8-10 / 8-12

  3. Shin box switch

    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

    Ready-made days of eating, balanced and portioned.

    See eating plans

  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.

    Meet the Fitness Helpers