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Lower Body Foundation

Build strong, stable legs from the ground up! Today you'll master goblet squats and lunges to develop the leg strength and balance that will carry you through the next 4 weeks. Take your time, focus on your form, and enjoy the burn!

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

2 sets × 10 reps, 10 reps

Reverse Lunge

1 set × 8 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Reverse Lunge - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

2 sets × 10 reps, 10 reps

Sumo Squat - Dumbbell

2 sets × 10 reps, 10 reps

Glute Bridge

2 sets × 12 reps, 12 reps

Cool Down

Quad Stretch

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Figure Four Stretch (Supine)

1 set × 30s