Moderate Workout

Lower Body 6/6/24

Moderate Duration 45 minutes

Target Areas: Legs

Equipment: Chair, Wall, Box / Step, Dumbbells, Kettlebells, Home Gym - Other, Exercise Mat, Resistance Bands, Bodyweight - Other

Added by Personal Trainer Ömer Köseoğlu

Tags

Home Gym Workouts Leg Workouts Chair Workouts Wall Workouts Box / Step Workouts Dumbbell Workouts Kettlebell Workouts Other Home Gym Equipment Workouts No Equipment Workouts Resistance Band Workouts Other Bodyweight Equipment Workouts

Exercises

Set 1: 1 round

30 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

30 seconds

25 seconds

High Knee Pulls

High Knee Pulls

25 seconds

30 seconds

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

50 seconds

Side to Side Right Leg Swings

Side to Side Right Leg Swings

25 seconds

Side to Side Left Leg Swings

Side to Side Left Leg Swings

25 seconds

Set 2: 1 round

Tibialis Raises

Tibialis Raises

25 reps

30 seconds

Wall Calf Raises

Wall Calf Raises

25 reps

30 seconds

Tibialis Raises

Tibialis Raises

25 reps

30 seconds

Single Leg Calf Raise

Single Leg Calf Raise

15 reps

Single Leg Calf Raise

Single Leg Calf Raise

15 reps

30 seconds

Set 3: 1 round

Switch to high step

Switch to high step

1 rep

Quick Toe Taps on Step

Quick Toe Taps on Step

50 seconds

20 seconds

Right Leg Lifts on a Bench

Right Leg Lifts on a Bench

15 reps

Left Leg Lifts On A Bench

Left Leg Lifts On A Bench

15 reps

Right Leg Lifts on a Bench

Right Leg Lifts on a Bench

15 reps

Left Leg Lifts On A Bench

Left Leg Lifts On A Bench

15 reps

35 seconds

Quick Toe Taps on Step

Quick Toe Taps on Step

40 seconds

20 seconds

Right Leg Lateral Step Up

Right Leg Lateral Step Up

40 seconds

5 seconds

Left Leg Lateral Step Up

Left Leg Lateral Step Up

40 seconds

Set 4: 1 round

Switch to low step

Switch to low step

1 rep

Slow Step-down (R)

Slow Step-down (R)

25 reps

Slow Step-down (L)

Slow Step-down (L)

25 reps

Slow Step-down (R)

Slow Step-down (R)

20 reps

Slow Step-down (L)

Slow Step-down (L)

20 reps

30 seconds

Seated Knee Raises

Seated Knee Raises

40 seconds

Seated Knee Raises

Seated Knee Raises

40 seconds

Seated Hip Flexor Lifts

Seated Hip Flexor Lifts

40 seconds

Seated Hip Flexor Lifts

Seated Hip Flexor Lifts

40 seconds

20 seconds

1 rep

30 reps

30 seconds

Set 5: 1 round

Switch to high step

Switch to high step

1 rep

Set 6: 1 round

Shoulder Bridge on Stepper

Shoulder Bridge on Stepper

20 reps

30 seconds

Walking Bridges on Step

Walking Bridges on Step

20 reps

30 seconds

Set 7: 1 round

Lying Knee Pulls

Lying Knee Pulls

45 seconds

L-Sit Leg Raises (R)

L-Sit Leg Raises (R)

20 reps

L-Sit Leg Raises (L)

L-Sit Leg Raises (L)

20 reps

Set 8: 1 round

Transition for stretching

Transition for stretching

30 seconds

Passive Leg Lowering (R)

Passive Leg Lowering (R)

5 reps

Passive Leg Lowering (L)

Passive Leg Lowering (L)

5 reps

5 seconds

Lying Hamstring Stretch w. Strap (R)

Lying Hamstring Stretch w. Strap (R)

45 seconds

5 seconds

Lying Hamstring Stretch w. Strap (L)

Lying Hamstring Stretch w. Strap (L)

45 seconds

15 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

45 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

Set 9: 1 round

25 seconds

30 seconds

30 seconds

Chair Hip Flexor Stretch 2 (R)

Chair Hip Flexor Stretch 2 (R)

30 seconds

Chair Hip Flexor Stretch 2 (L)

Chair Hip Flexor Stretch 2 (L)

30 seconds

10 seconds

Seated Hip Flexor Stretch 1 (R)

Seated Hip Flexor Stretch 1 (R)

25 seconds

Seated Hip Flexor and Back Stretch (R)

Seated Hip Flexor and Back Stretch (R)

25 seconds

Seated Twist (R)

Seated Twist (R)

25 seconds

10 seconds

Seated Hip Flexor Stretch 1 (L)

Seated Hip Flexor Stretch 1 (L)

25 seconds

Seated Hip Flexor and Back Stretch (L)

Seated Hip Flexor and Back Stretch (L)

25 seconds

Seated Twist (L)

Seated Twist (L)

25 seconds

Chair Hamstring Stretch

Chair Hamstring Stretch

35 seconds

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Quickdraw Adjustable Dumbbells

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Quickdraw Adjustable Dumbbells

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