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Lower Body Strength

Today you'll build serious lower body strength by squatting and lunging deep – every rep counts for quality over quantity. Expect to feel your quads, glutes, and hamstrings working hard while you lay a rock-solid foundation for the weeks ahead!

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Workout Breakdown

Warm-Up

Squat

2 sets × 10 reps, 10 reps

Hip Circle

1 set × 10 reps

Reverse Lunge

2 sets × 8 reps, 8 reps

Leg Swing

1 set × 12 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Split Squat (Bulgarian)

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

2 circuits

Step-Up - Dumbbell

1 set × 12 reps

Sumo Squat - Dumbbell

1 set × 12 reps

Cool Down

Standing Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 40s

Hip Flexor Stretch

1 set × 30s