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lower body burn

Workout: Lower Body Burn!

woman doing a lunge next to a ballet bar in black leggings

Time: 60 - 75 minutes

Equipment Needed: Stopwatch and dumbbells or other weights

Warm Up: 5 - 10 minutes

Set #1:

Perform the following 4 exercises for 30 seconds of work. Rest 30 seconds and REPEAT!

  • 30 seconds Prison Squats

  • 30 seconds Butt Kicks

  • 30 seconds Alternating Lateral Lunges

  • 30 seconds Jumping Jacks

  • 30 seconds Rest

REPEAT

2 - 3 minutes Rest

Set #2:

Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.

  • 60 seconds Reverse Lunges

  • 60 seconds Forward Lunges

  • 60 seconds Lateral Lunges

  • 60 seconds Quick / Pulse Lunges

  • 60 seconds Rest

REPEAT on the opposite leg.

1 - 2 minutes Rest

Set #3:

Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.

  • 60 seconds Basic Squat

  • 60 seconds Sumo Squat

  • 60 seconds Squat with an Overhead Press

  • 60 seconds Squat with an Overhead Press and Calf Raises

  • 30 seconds Rest

REPEAT

1 - 2 minutes Rest

Set #4:

Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.

  • 60 seconds Step-Ups

  • 60 seconds Step-Ups with Glute Kickback

  • 60 seconds Step-Ups with Knee Raise

  • 60 Seconds Step-Ups with Knee Raise and Overhead Press

  • 30 seconds Rest

REPEAT

1 - 2 minutes Rest

Set #5:

Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.

  • 60 seconds Hydrant - left side

  • 60 seconds Donkey Kick - left side

  • 60 Hydrant to a Donkey Kick Combo - left side

  • 60 seconds Squat with Alternating Lateral Leg Lifts

  • 30 seconds Rest

REPEAT on the right side.

Rest 1 - 2 minutes

Finisher:

Complete 5 reps of each of the following burpees. Rest as needed.

  • 5 Burpees

  • 5 Burpee Push-Ups

  • 5 Burpees with High Pull

  • 5 V-Jumps

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by serhiibobyk

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