Core · Lower Body · Level 4

60-minute Core workout: Lower Body, level 4

  • About 61 min with rounds and breaks
  • 7 blocks · 24 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 54 moves · 30s rest
  7. Cool Down1 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. Destabilized superman

    Repetitions: 10-12 / 12-15

  2. Full range lateral leg raise

    Repetitions: 12-15 / 10-12

  3. Low lateral squat switches

    Repetitions: 10-12 / 10-12

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Plank trench crawl

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

  2. Single leg pelvic raises

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

  3. Single-leg band hip thrust

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

  4. Alternating sit ups

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

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Band glute bridge

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

  2. Banded kettle bell swings

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

  3. Bear crawl

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

  4. Blastoff pushup

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

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Goblet pulse squat

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

  2. Goblet Squat

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

  3. Incline reverse crunches

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

  4. Kettlebell swing

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

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Lunge to lunge jump

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

  2. Mechanical chain squat

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

  3. Miniband jacks

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

  4. Oblique Lateral raise

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

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. Reverse extensions

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

  2. Single leg walkout complex

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

  3. Single-Arm dumbbell snatch

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

  4. Single-leg romanian deadlift

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

Cool Down

2 roundsBreak between rounds: 10s1 moves

  1. Side splits

    Repetitions: 8-12 / 12-15

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.

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  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

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