- Plan Length: 4 Weeks
- Avg. Duration: 38 Minutes (27-52)
- Days per Week: 3
- Difficulty: 3-5
- Body Focus: Lower Body
- Equipment: Dumbbell
- Training Type: HIIT, Strength Training, Toning
Build muscle, strength and shape in the lower body with smart, intense workouts. This is not just for improving the shape of the lower body; this plan can also burn fat, boost endurance, and improve flexibility. Strength training and HIIT are the main training styles in this program, though Pilates, Barre, yoga, stretching, and plyometrics all make appearances.
Workouts are scheduled three days a week (roughly every other day), and range 27-52 minutes, averaging 38 minutes a day. Dumbbells are recommended but not absolutely necessary. As an added bonus, the core (abs, obliques & lower back) is heavily engaged throughout the very dynamic exercises found in these workouts, so you will likely find that you’re seeing rapid changes in your belly fat and the tone of your midsection, as well as in your lower body. Make sure to take "before and after" photos so that you can see the difference in 4 weeks!
We encourage you to use #FBbooty on social media to track your workout sessions, share your progress, find motivation, and connect with people around the world who are following this program.
Combining this plan with other programs: This program has three scheduled workouts a week, all of which intensively target the lower body. This means that you will not want to do any additional workouts targeting the butt and thighs (extra workouts for these muscle groups may actually hinder your progress). Strength workouts for the upper body and abs/core muscles would be ideal for 2 other training sessions a week, and activities like running, walking, swimming, hiking, biking, yoga, organized sports, low impact cardio, stretching, etc, would also be great options for those 2 free days each week. You can certainly pair this with another Fitness Blender Program, though our more intensive plans with foundations of strength training and HIIT may be overkill in combination with this program, unless they address one of the muscle groups not directly targeted in this lower body plan (ex: upper body or core).
Difficulty level: Though we always encourage each person to listen to their own body's messages and move at their own pace through the workouts, the routines in this plan are relatively intense and start out at difficulty levels 3-5 from day 1. This is not a low impact program. Exercisers will need to use their own discretion in manipulating the scheduled workouts to be appropriate for their personal fitness levels & abilities. Exercisers are encouraged to take liberties in manipulating this program to work for their needs.
Features of All Calendar Based Programs
- Can be reused anytime and has no expiration date
- Expertly curated combination of our free workout videos
- Immediately available after purchase
- Tracks the progress of the workouts you complete
- Lists each day's objectives and a calorie burn estimate
- Includes a Program Guide with tips and information
- Bonus: the Fitness Blender Guide to Clean Eating
- Sales of workout programs are used to keep the workout videos free. 100% of all workout program sales go back to adding features and content to the website.
- This is NOT a download: Workout Programs are available through the online calendar
- Calendar based workout programs have a 10 day return/refund policy.
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- For Long-time Fitness Blender users, our workout programs are unique from our eBook/PDF programs. These older programs do not crossover to the new calendar.