Beginner Lower Day 6

The workout

1. 1

   Lying Glute Bridge with Arm Reach

   30s

   Bridge hips and reach arms overhead. Activates glutes and shoulders.

2. 2

   Bodyweight Curtsy Lunge

   30s

   Step leg behind at an angle. Warms hips and glutes.

3. 3

   Standing Hip Circles with Arm Swing

   30s

   Draw knee circles while swinging opposite arm. Improves mobility and balance.

4. 4

   Dumbbell Goblet Box Squat

   45s

   Sit back to box with dumbbell at chest. Promotes proper form and depth.

5. 5

   Dumbbell Romanian Deadlift to Shrug

   45s

   Hinge and lift into shrug. Works posterior chain and traps.

6. 6

   Dumbbell Step-Through Lunge

   45s

   Lunge forward then step back. Trains balance and legs.

7. 7

   Dumbbell Wall Glute Bridge Hold

   45s

   Hold bridge against wall with dumbbell on hips. Builds glute endurance.

8. 8

   Dumbbell Standing Toe Raise

   45s

   Lift toes off floor with dumbbells. Strengthens anterior tibialis.

9. 9

   Wall Quad Stretch

   30s

   Stand facing wall, pull heel to glute. Stretches quads and hips.

10. 10

    Seated Forward Fold

    30s

    Sit and reach toward feet. Stretches hamstrings and calves.