Workout Details

  • Duration: 37 Minutes
  • Calorie Burn: 116-323
  • Difficulty: 3/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Lower Body Strength and Endurance Challenge - Beginner or Advanced Lower Body Workout

Don’t let the fact that I am not using weights in this video distract you, this workout is actually an incredibly challenging lower body strength routine. I have chosen to show this workout with only bodyweight to remind our beginners that any strength training workout video we have can be modified to make it beginner friendly, however I am also wanting to remind all of our advanced exercisers that adding some extra weight to any one of our low impact or beginner workouts can create a whole new challenging workout.

Whether you consider yourself a beginner or a veteran exerciser, the fundamentals of each move are exactly the same. The only real differences are, full or limited range of motion, more or less added weight, and more or less intensity of the movement, otherwise the form of each movement is the same whether you are brand new or you have been doing it for years.

This routine is no different. If you are a beginner then you may want to chose to not use any extra weight at all, as I am doing. You may want to limit your range if you don’t feel as though you have control over the entire range of motion, depending on your comfort level and beginning level of strength. And though less applicable with this routine, as a beginner you may want to take a few more breaks or just take a slightly longer pause between repetitions. 

On the other hand if you are a veteran exerciser and need a challenge, then get your dumbbells ready. Make sure your form is perfect and you are using a full range of motion on each exercise. Pick a weight that will challenge you to the point of burning out your muscles just before or right at the interval time limit (adjust on the fly as you need to, to find your optimal weight for each exercise). Don’t take any extra rest throughout the intervals and be sure that you never lock out your joints for rest. Always keep your joints “soft” (very slightly bent) so that your muscles are constantly contracted and are not allowed to rest until the interval is done.

Related: We just released a new program, 4 Week FB Strong

There are a number of things that you can do to modify a workout routine for your individual needs so make sure you don’t skip over a workout video just because it does not match you perfectly as it is shown. It is up to you to modify every aspect you need to, to challenge yourself to the fullest.

Let us know what you think of this routine in the comment section below and share what modifications you did to make this workout video challenge your specific needs. Don’t forget to subscribe to our YouTube channel and as always thank you for workout with us.

Workout Structure:
- 3 Groups of 4 Exercises Each
- Intervals of 45 Sec On, 15 Sec Off
- Two Sets Each (ABCD Pattern)

- None Needed
- Dumbbells (optional)

Warm Up / Cool Down:
- Both Included


Warm Up: 5 Min (30 Second Each)
- Slow Butt Kickers
- High Knee March
- Toe Touch Sweeps
- Warrior Pulse L
- Warrior Pulse R
- Squat Circles
- Ice Skater L
- Ice Skater R
- Alternating Lunging Rotation 
- Squat to Calf Raise

Group 1:  8 Minutes (45 On, 15 Off; Two Sets Through)
- Lunge Pulse L
- Lunge Pulse R
- Squatted Side Step (Three squatted side steps then stand)
- Straight Leg Deadlift (normal)

-water break-

Group 2:  8 Minutes (45 On, 15 Off; Two Sets Through)
- Sumo Squat w/ Side Leg Lift (Alternating)
- Side Lunge L
- Side Lunge R
- Straight Leg Deadlift (toes in)

Group 3:  8 Minutes (45 On, 15 Off; Two Sets Through)
- Front Leg Raise L
- Front Leg Raise R
- Bridge
- Straight Leg Deadlift (toes out)

Cool Down: 5 Minutes (30 Seconds Each)
- Left Over Right
- Right Over Left
- Quad Stretch L
- Quad Stretch R
- Inside Thigh Stretch L
- Inside Thigh Stretch R
- Cobra
- Butterfly Stretch
- Deep Glute L
- Deep Glute R