Beginner Lower Day 8

The workout

1. 1

   Wall Sit with March

   30s

   Hold wall sit and alternate leg lifts. Activates quads and hip flexors.

2. 2

   Standing Hamstring Kick

   30s

   Kick leg straight out with control. Warms up hamstrings.

3. 3

   Hip Circles

   30s

   Draw circles with knee lifted. Mobilizes hips and stabilizers.

4. 4

   Dumbbell Box Squat

   45s

   Sit back onto box with dumbbells, then stand. Builds control and leg strength.

5. 5

   Dumbbell Offset Step-Up

   45s

   Hold dumbbell in one hand while stepping up. Engages core and glutes.

6. 6

   Dumbbell Good Morning

   45s

   Hold dumbbell at chest, hinge at hips. Trains posterior chain.

7. 7

   Dumbbell Glute Bridge Hold

   45s

   Hold top of glute bridge with dumbbell on hips. Strengthens glutes.

8. 8

   Dumbbell Seated Calf Raise

   45s

   Raise heels while seated. Focuses on calves.

9. 9

   Seated Hamstring Reach

   30s

   Sit and reach toward toes. Stretches back of legs.

10. 10

    Standing Quad Stretch

    30s

    Pull heel to glute. Stretches quads and hip flexors.