General Health · Lower Body · Level 4

60-minute General Health workout: Lower Body, level 4

  • About 62 min with rounds and breaks
  • 6 blocks · 19 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
62min

Block by block

60-minute target · 6 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 43 moves · 30s rest
  6. Cool Down1 moves · 10s rest

Before you start

Kit and pace

Dumbbell
  • 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. Single leg pelvic raises

    Repetitions: 12-15 / 10-12

  3. Shin box switch

    Hold: 12-15 / 15-20

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Alternating sit ups

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

  2. Arni press with lunge

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

  3. Blastoff pushup

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

  4. Burpee Bearcrawl

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

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Dog leg pushup

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

  2. Goblet pulse squat

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

  3. Lunge to lunge jump

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

  4. Burpee sprints

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

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Oblique Lateral raise

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

  2. Single leg walkout complex

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

  3. Single-leg romanian deadlift

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

  4. Burpees

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

Set 4

3 roundsBreak between rounds: 30s3 moves

  1. Squat curl thruster

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

  2. Straight leg crunches

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

  3. Hop heel kicks

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

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.

    Start the check-up

  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

    Meet the Fitness Helpers