Lower Body Workouts

Try these lower body workouts.  They have options for beginner, intermediate, and advanced fitness levels. Feel free to mix and match them with other workouts such as upper body, abs/core, and conditioning.  

Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

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Workout #1

• Squat Jumps - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 5] 
  • [Intermediate - 10]
  • [Advanced - 15]
• Body Weight Squats - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 10]
  • [Intermediate - 20]
  • [Advanced - 20, holding weight]
• Alternating Lunges - 5 sets x (options)
  • Difficulty Options
  • [Beginner -5 each]
  • [Intermediate - 10 each]
  • [Advanced - 10 each, holding weight]
• Feet Elevated Bridges​ - 5 sets x (options)
  • Difficulty Options
  • [Beginner -10]
  • [Intermediate - 15]
  • [Advanced - Single Leg, 10 each]

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Workout #2

• Split Squat Jumps - 5 sets x (options)
  • Difficulty Options
  • [Beginner -3 each]
  • [Intermediate - 5 each]
  • [Advanced - 8 each]
• Split Squats - 5 sets x (options)
  • Difficulty Options
  • [Beginner -8 each]
  • [Intermediate - 12 each]
  • [Advanced - 12 each, holding weight]
• Side Lunges - 5 sets x (options)
  • Difficulty Options
  • [Beginner -5 each]
  • [Intermediate - 10 each]
  • [Advanced - 10 each, holding weight]
• Single Leg RDL - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 6 each]
  • [Intermediate - 10 each]
  • [Advanced - 10 each, without touching opposite foot to the ground]

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Workout #3

• Tuck Jumps - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 5]
  • [Intermediate - 10] 
  • [Advanced - 15]
• Wall Sits - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 30 sec.]
  • [Intermediate - 60 sec.]
  • [Advanced - 60 sec., holding weight]
• Walking Lunges - 5 sets x (options)
  • Difficulty Options
  • [Beginner -5 steps each]
  • [Intermediate - 10 steps each]
  • [Advanced - 15 steps each]
• Bridges with Kicks - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 5 each]
  • [Intermediate - 10 each]
  • [Advanced - 15 each]

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Workout #4

• Single Leg Balance - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 20 sec./each]
  • [Intermediate - 40 sec./each]
  • [Advanced - 30 sec./each, with eyes closed]
• Single Leg Squats - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 5 each]
  • [Intermediate - 10 each]
  • [Advanced - 10 each, using lower chair]
• 3-Way Lunges - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 3 each]
  • [Intermediate - 5 each]
  • [Advanced - 5 each, holding weight]
• Towel Curls - 5 sets x (options)
  • Difficulty Options
  • [Beginner -5]
  • [Intermediate - 10]
  • [Advanced - Single Leg, 10 each]

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Workout #5

• Line Hops (Forward-and-Backwards & Side-to-Side) - 5 sets x (options)
  • Difficulty Options
  • [Beginner - 10 sec./each]
  • [Intermediate - 20 sec./each]
  • [Advanced - 30 sec./each]
• Body Weight Squats - 5 sets x (As Many as Possible in 30 Seconds)
• Alternating Lunges - 5 sets x (As Many as Possible in 30 Seconds)
• Hip Bridges - 5 sets x (As Many as Possible in 30 Seconds)​
  • Difficulty Options
  • [Beginner - Double Leg Bridges]
  • [Intermediate - Alternating Single Leg Bridges]
  • [Advanced - Alternating Single Leg Bridges with Feet Elevated]

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