Lower Functional(M)

Moderate Duration 45 minutes

Target Areas: Legs

Equipment: Exercise Mat, Kettlebells, Dumbbells, Bench, Cardio Machine, Wall

Added by Personal Trainer Chris Sumo

B day workout. Pair with "Building Foundation" for a 2 day a week lower body functional strength building and calorie burning.

Exercises

Set 1: 1 round

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

45 seconds

Rest

10 seconds

Kneeling Right Side Plank

30 seconds

Rest

10 seconds

Kneeling Left Side Plank

30 seconds

Rest

10 seconds

Repeat on the left side and continue alternating sides.

❤️ Moderate (Zone 2)

Side Lunges

30 seconds

Rest

10 seconds

❤️ Moderate (Zone 2)

Cradle Stretch

6 reps

Rest

30 seconds

Set 2: 3 rounds

Weights: Moderate

Kettlebell Squat Heels Elevated

8 reps

Rest

1 minute

Set 3: 3 rounds

❤️ Vigorous (Zone 3)

Reverse Lunges

12 reps

Rest

1 minute

Set 4: 3 rounds

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbbell Calf Raises

15 reps

Rest

1 minute

Set 5: 2 rounds

❤️ Moderate (Zone 2)

Floor Bridge Lifts with Bench

15 reps

Rest

1 minute

Set 6: 1 round

Incline: Moderate
❤️ Moderate (Zone 2)

Incline Walk on Treadmill

18 minutes

Set 7: 1 round

Wall Calf Stretches

30 seconds

Wall Calf Stretches

30 seconds

Lying Hamstring Stretches

30 seconds

Lying Hamstring Stretches

30 seconds

❤️ Moderate (Zone 2)

Adductor Stretch - Left

30 seconds

❤️ Moderate (Zone 2)

Adductor Stretch - Right

30 seconds

❤️ Moderate (Zone 2)

Lying Piriformis Stretch

30 seconds

❤️ Moderate (Zone 2)

Lying Piriformis Stretch

30 seconds

Quad Stretches

30 seconds

Quad Stretches

30 seconds

Twisted Arm & Shoulder Stretches

30 seconds

Twisted Arm & Shoulder Stretches

30 seconds

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Lower Functional(M)

B day workout. Pair with "Building Foundation" for a 2 day a week lower body functional strength building and calorie burning.

Exercises

Related Workouts

Quickdraw Adjustable Dumbbells

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