INTRO TO STRENGTH

Knee Hugs
45 seconds

Lunge with Rotation
45 seconds

Adductor Mobility
45 seconds

Deep Squat
45 seconds

Back Rack Squat
45 seconds x 3 sets

Squats are the ultimate lower body move. They not only work multiple big muscle groups at once (hammies, quads, glutes, core) to torch serious calories and get the most bang for your buck, but also build your functional strength to make day-to-day tasks easier.

Deadlift (with pulse)
45 seconds x 3 sets

Another primary compound movement, the deadlift is a lower body day staple. It works almost all of the muscles in your legs, lower back and core while helping to improve posture and core stability. The pulse adds an extra kick to keep it interesting.

Standing Calf Raises
45 seconds x 3 sets

While seemingly easy, calf raises are incredibly important for beginners to strength training. Not only do they work your calves and build muscle but they also improve your balance and stability, which is critical for strength training, while also helping you lift heavier for other exercises.

Lying Barbell Glute Bridge
45 seconds x 3 sets

Glute bridges are a move you’re going to want to get familiar with. They’re another multi-muscle exercise that’s low impact but incredibly effective in terms of strength training. You’ll work your hamstrings, quads, glutes and core -- a medley of lower body muscles that help you with literally everything.

Forward Lunge with Plate Rotations
45 seconds x 3 sets

This combo move is a great finisher to lower body day. You’ll work your quads and glutes in a traditional forward lunge, and then kick the move into high gear with a plate rotation to engage your core. Your legs will definitely burn out with these lunges so you can empty the tank.