Core · Lower Body · Level 2

60-minute Core workout: Lower Body, level 2

  • About 59 min with rounds and breaks
  • 7 blocks · 25 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
59min

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

Bodyweight
  • 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.
Create a custom workout
Make it yours

Customise this workout

Sign in to save your own private copy, then change exercises, rounds and breaks in the Workout Creator.

Sign in to customise

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. Low lateral squat switches

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

  2. Pelvic raises

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

  3. Plank trench crawl

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

  4. Shin raises

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

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Side bridge

    Hold: 10-15 / 15-20 / 30-45

  2. Single leg pelvic raises

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

  3. Ab cycle

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

  4. Basic crunch

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

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Crunches

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

  2. Dog leg pushup

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

  3. Lateral leg raise

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

  4. Single leg hip hinge

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

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Sit ups

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

  2. Standing calve raises

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

  3. Straight leg crunches

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

  4. Alternating hammy stretch

    Hold: 8-10 / 8-12 / 12-15

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. Hammy bounce

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

  2. Hamstring stretch

    Hold: 8-10 / 8-12 / 12-15

  3. Hip flexor stretch

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

  4. Quad stretch

    Hold: 5-8 / 8-10 / 8-12

Cool Down

2 roundsBreak between rounds: 10s2 moves

  1. Shin box switch

    Hold: 8-10 / 8-12

  2. Soleous stretch

    Repetitions: 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