General Health · Lower Body · Level 2

60-minute General Health workout: Lower Body, level 2

  • About 60 min with rounds and breaks
  • 7 blocks · 23 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
60min

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 51 moves · 30s rest
  7. Cool Down3 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.
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. Ab cycle

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

  2. Arni press with lunge

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

  3. Basic crunch

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

  4. Bum snaps

    Repetitions: 4-8 / 8-12 / 15-20

Set 2

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. Goblet Squat

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

  4. Rubber legs

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

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Lateral leg raise

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

  2. Single leg hip hinge

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

  3. Single-Arm dumbbell snatch

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

  4. Side jumps

    Repetitions: 15-20 / 20-30 / 30-45

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Sit ups

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

  2. Standing calve raises

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

  3. Straight leg crunches

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

  4. Spot intervals

    Repetitions: 15-20 / 20-30 / 30-45

Set 5

3 roundsBreak between rounds: 30s1 moves

  1. Spot jog

    Repetitions: 15-20 / 20-30 / 30-45

Cool Down

2 roundsBreak between rounds: 10s3 moves

  1. Alternating hammy stretch

    Hold: 8-10 / 8-12

  2. Hammy bounce

    Repetitions: 8-10 / 8-12

  3. Hamstring stretch

    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