Moderate Workout

Lower Body 29/6/24

Moderate Duration 47 minutes

Target Areas: Lower Body

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

Added by Personal Trainer Ömer Köseoğlu

Tags

Home Gym Workouts Lower Body Workouts Chair Workouts Box / Step Workouts Dumbbell Workouts Kettlebell Workouts Other Home Gym Equipment Workouts No Equipment 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

Switch to high step

Switch to high step

30 seconds

Lateral Toe Dips (R)

Lateral Toe Dips (R)

1 min 15 secs

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

Lateral Toe Dips (L)

Lateral Toe Dips (L)

1 min 15 secs

Right Leg Lifts on a Bench

Right Leg Lifts on a Bench

10 reps

Left Leg Lifts On A Bench

Left Leg Lifts On A Bench

10 reps

30 seconds

Chair Fold Overs

Chair Fold Overs

1 rep

Right Leg Lateral Step Up

Right Leg Lateral Step Up

50 seconds

Left Leg Lateral Step Up

Left Leg Lateral Step Up

50 seconds

45 seconds

Backwards Walking

Backwards Walking

25 seconds

Side To Side Quick Toe Dips (R)

Side To Side Quick Toe Dips (R)

1 min 10 secs

30 seconds

Side To Side Quick Toe Dips (L)

Side To Side Quick Toe Dips (L)

1 min 10 secs

Set 3: 2 rounds

Switch to low step

Switch to low step

30 seconds

Slow Step-down (R)

Slow Step-down (R)

25 reps

Slow Step-down (L)

Slow Step-down (L)

25 reps

30 seconds

Seated Hip Flexor Lifts

Seated Hip Flexor Lifts

15 reps

Seated Hip Flexor Lifts

Seated Hip Flexor Lifts

15 reps

45 seconds

Bridge Alt. Knee Extensions

Bridge Alt. Knee Extensions

1 rep

20 reps

30 seconds

20 reps

Set 4: 1 round

Switch to high step

Switch to high step

30 seconds

Set 5: 1 round

Shoulder Bridge on Stepper

Shoulder Bridge on Stepper

20 reps

Walking Bridges on Step

Walking Bridges on Step

20 reps

Set 6: 1 round

Lying Knee Pulls

Lying Knee Pulls

45 seconds

L-Sit Leg Raises (R)

L-Sit Leg Raises (R)

12 reps

L-Sit Leg Raises (L)

L-Sit Leg Raises (L)

12 reps

Lying Double Knee Pull

Lying Double Knee Pull

10 reps

25 seconds

10 reps

Set 7: 1 round

Transition for stretching

Transition for stretching

35 seconds

Lying Hamstring Stretch w. Strap (R)

Lying Hamstring Stretch w. Strap (R)

45 seconds

Lying Hamstring Stretch w. Strap (L)

Lying Hamstring Stretch w. Strap (L)

45 seconds

Set 8: 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

25 seconds

Related Workouts

Plus Size Full Body Workout

Plus Size Full Body Workout

36 minutes, Beginner

Barbell Circuit Routine

Barbell Circuit Routine

39 mins 45 secs, Moderate

45 minutes, Moderate

44 minutes, Moderate

Fitness Test Part #3

Fitness Test Part #3

35 minutes, Intense

Strengthen Glutes & Core

Strengthen Glutes & Core

45 minutes, Moderate

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts with the same Equipment

19 mins 32 secs, Moderate

RUNNERS STRENGTH [ERS🇪🇬]

RUNNERS STRENGTH [ERS🇪🇬]

15 mins 36 secs, Moderate

Legs, 50+, Mo 3

Legs, 50+, Mo 3

33 minutes, Moderate

20 minutes, Moderate

Lower Body Metabolic Workout

Lower Body Metabolic Workout

30 mins 46 secs, Intense

Do this workout in Workout Trainer, the best free workout app for iOS & Android.