Intermediate Lower Body Work-Out #1


Intermediate Level of Difficulty (60+ minute workout)

This intermediate workout routine strictly targets all of the major muscle groups in the lower body. This workout is best suited for individuals of moderate fitness levels who can handle a higher volume of exercises. The exercises within are more challenging than basic and beginner workouts.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 10 minutes
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Sumo Dumbbell Squat Exercise

Sumo Dumbbell Squat

The dumbbell squat is a lower body exercise that is easy to perform anywhere. This exercise only uses a dumbbell to work the quads, hamstrings, lower back and buttocks.

Do 12-15 reps - Do this 3 times before moving on.
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Stability Ball Lunge Exercise

Stability Ball Lunge

The stability ball lunge exercise isolates the quads and buttocks. Here we use the exercise ball to maintain proper form and technique.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Dolphin Exercise

Stability Ball Dolphin

The stability ball dolphin is a lower body exercise that targets the glutes and hamstrings.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Exercise Band Trunk Twist Exercise

Exercise Band Trunk Twist

This is a beginner level core exercise that targets the obliques.

Do 10 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 12-15 reps
LEARN EXERCISE
Picture of a male doing Back Extention Exercise

Back Extention

The back extension is a beginner core exercise. This is a great beginner exercise that helps to strengthen the lower back.

Do 10-12 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Ab Crunch Exercise

Stability Ball Ab Crunch

The stability ball ab crunch is a beginner core exercise. This exercise targets the abs and is suitable for any fitness level.

Do 15-20 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Bosu Squat Exercise

Bosu Squat

This is a lower body exercise that uses the Bosu to increase the difficulty level. This Bosu squat also helps train balance and coordination while building lean muscle mass.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Leg Raises Exercise

Leg Raises

The leg raise exercise must be done with proper form and tempo to ensure that the correct muscles are being used. Those muscles include the top of the buttocks and lower back.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Knee Ins Exercise

Stability Ball Knee Ins

The stability ball knee in is a challenging core exercise that targets the upper and lower abs.

Do 20 reps on each side
LEARN EXERCISE