Lower body weight-loss workout

Standard

Warm-up

Use bodyweight and an easy range to warm up the legs. Keep the movement controlled and use light support if balance distracts from the warm-up. Read more

Use bodyweight and an easy range to warm up the legs. Keep the movement controlled and use light support if balance distracts from the warm-up.

8 - 10 Repetitions

Good Morning View exercise

Use a short, controlled hip hinge with a neutral spine. This is preparation for loaded hinging, not a fatigue exercise.

10 - 12 Repetitions

Calf Raises View exercise

Move slowly through a comfortable ankle range. Hold a stable support if balance limits the warm-up.

12 - 15 Repetitions

Standard

Main

Dumbbell Front Squat View exercise

Keep the dumbbells at shoulder level and use a load that allows crisp reps with about 2 reps in reserve. Avoid maximal effort so total session work stays high and repeatable. Read more

Keep the dumbbells at shoulder level and use a load that allows crisp reps with about 2 reps in reserve. Avoid maximal effort so total session work stays high and repeatable.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Sumo Deadlift View exercise

Use a stance that lets the knees track comfortably and keep the dumbbells close to the center of mass. Shorten the range if spinal position starts to change. Read more

Use a stance that lets the knees track comfortably and keep the dumbbells close to the center of mass. Shorten the range if spinal position starts to change.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Split Squat View exercise

Perform the target reps per leg and keep most of the effort on the front leg. Use a stable support if balance limits force production. Read more

Perform the target reps per leg and keep most of the effort on the front leg. Use a stable support if balance limits force production.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Single-Leg Dumbbell Romanian Deadlift View exercise

Use light hand support so balance stays secondary to hip loading. Keep the pelvis controlled and reduce range before losing spinal position. Read more

Use light hand support so balance stays secondary to hip loading. Keep the pelvis controlled and reduce range before losing spinal position.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Hip Thrust View exercise

Use a stable bench or sturdy chair for upper-back support. Finish with the glutes and stop at neutral hip extension instead of arching the lower back. Read more

Use a stable bench or sturdy chair for upper-back support. Finish with the glutes and stop at neutral hip extension instead of arching the lower back.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Side Plank View exercise

Hold each side with a straight body line. Use the lower knee for support if needed; a longer lever is the harder option once the full duration is controlled. Read more

Hold each side with a straight body line. Use the lower knee for support if needed; a longer lever is the harder option once the full duration is controlled.

Set 1: 20 seconds - 40 seconds Rest time : 45 seconds

Set 2: 20 seconds - 40 seconds Rest time : 45 seconds

Set 3: 20 seconds - 40 seconds Rest time : 45 seconds

Circuit 3 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Dumbbell Thruster View exercise

Use a moderate load that lets the squat and press remain smooth throughout the circuit. Use one dumbbell held at the chest as an easier option; kettlebells can replace dumbbells. Read more

Use a moderate load that lets the squat and press remain smooth throughout the circuit. Use one dumbbell held at the chest as an easier option; kettlebells can replace dumbbells.

Round 1: 8 - 12 Repetitions

Round 2: 8 - 12 Repetitions

Round 3: 8 - 12 Repetitions

Chain without rest

Mountain Climber View exercise

Keep the hips controlled and choose a cadence you can sustain for every round. Use hands on a stable chair to reduce impact and trunk demand if needed. Read more

Keep the hips controlled and choose a cadence you can sustain for every round. Use hands on a stable chair to reduce impact and trunk demand if needed.

Round 1: 30 seconds - 45 seconds

Round 2: 30 seconds - 45 seconds

Round 3: 30 seconds - 45 seconds

Chain without rest

Burpee View exercise

Keep the pace submaximal so the interval adds calorie expenditure without form collapse. Remove the jump or step the feet back one at a time if impact or fatigue becomes excessive. Read more

Keep the pace submaximal so the interval adds calorie expenditure without form collapse. Remove the jump or step the feet back one at a time if impact or fatigue becomes excessive.

Round 1: 20 seconds - 30 seconds Rest time : 1 minute

Round 2: 20 seconds - 30 seconds Rest time : 1 minute

Round 3: 20 seconds - 30 seconds Rest time : 1 minute

1 minute rest between each round

Repeat 3 times

1 minute rest

Standard

Cool-down