Beginner Lower Day 7

The workout

1. 1

   Standing Hip Opener March

   30s

   March in place bringing knee out and up. Mobilizes hips and warms core.

2. 2

   Wall Calf Raise

   30s

   Press into wall while raising heels. Activates calves and ankles.

3. 3

   Bodyweight Half Squat Pulses

   30s

   Pulse halfway down squat. Engages quads and glutes.

4. 4

   Dumbbell Suitcase Squat

   45s

   Hold dumbbells at sides while squatting. Works quads, hamstrings, and grip.

5. 5

   Dumbbell Supported Single-Leg RDL

   45s

   Use wall or chair for support. Strengthens hamstrings and balance.

6. 6

   Dumbbell Box Step-Up

   45s

   Step up with dumbbells onto low box. Builds strength and control.

7. 7

   Dumbbell Glute Bridge with Pulse

   45s

   Pulse at top of bridge with dumbbell on hips. Activates glutes.

8. 8

   Dumbbell Seated Toe Raise

   45s

   Raise toes while seated with dumbbells. Strengthens shins.

9. 9

   Lying Quad Pull

   30s

   Lie on side and pull heel to glute. Stretches front of thigh.

10. 10

    Wall-Assisted Hamstring Stretch

    30s

    Place leg up wall and hinge forward. Stretches hamstrings and calves.