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Functional Strength & Growth Path →

Lower Body Foundation

Build strong, stable legs with controlled squats and band-resisted lunges — perfect for laying a solid foundation. Expect a satisfying burn as you master the movement patterns that will carry you through the next 4 weeks!

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Bodyweight Squat

2 sets × 8 reps, 8 reps

4

Lunge (Walking)

1 set × 8 reps

Main Workout

1

Bodyweight Squat

3 sets × 10 reps, 10 reps, 10 reps

2

Resistance Band Lunge

3 sets × 9 reps, 9 reps, 9 reps

3

Glute Bridge

2 sets × 12 reps, 12 reps

4

Resistance Band Lateral Walk

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Hip Flexor Stretch

1 set × 30s

4

Child's Pose

1 set × 40s