- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Lower Body Focus 4
50 min
·
9 exercises
We only have 3 of these workouts left (including today), we better make them tough for you, right? Follow through, rest appropriately, and feel the improvements taking over!
Air Squats
These are now your warm up :D
1:00 rest
Hip Raises
Up and down. Hold each extended bridge for 1 second before lowering.
1:00 rest
Tuck Jumps
It's only 8 reps, no problem... right?
1:00 rest
Leg Pull-In Knee-ups
Only a slight increase on reps! If you can't complete all, rest very shortly, and then finish!
1:00 rest
Jackknife Sit-up
Get those shoulders up nice and high!
1:00 rest
Crunches
Abs are burning!
1:00 rest
Twisting Jump Squats
Twist and shout!
1:00 rest
Jumping Jacks
Our final star jumps for the day...
1:00 rest
Jump Squats
Reducing reps? Yes way! You need the rest...
This Lower Body Focus 4 50 min gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Lower Body Focus 4
50 min
·
9 exercises
We only have 3 of these workouts left (including today), we better make them tough for you, right? Follow through, rest appropriately, and feel the improvements taking over!
Air Squats
These are now your warm up :D
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Hip Raises
Up and down. Hold each extended bridge for 1 second before lowering.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Tuck Jumps
It's only 8 reps, no problem... right?
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Place your feet at shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Lower yourself slightly to pre-engage the hamstring muscles. Now launch yourself up into the air.
- At the same time, bring your knees up towards your chest in midair. Land on both feet with slightly bent knees. Move right into your next jump.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
- Jump and launch yourself forward. Swing your arms back and use the momentum.
- Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves
- Standing straight up, bring your feet outside of shoulder width.
- Squat down by bending at the knees and driving your hips back.
- Keeping your chest up, forcefully push off the ground with the balls of your feet.
- Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.
- Repeat.
Leg Pull-In Knee-ups
Only a slight increase on reps! If you can't complete all, rest very shortly, and then finish!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Jackknife Sit-up
Get those shoulders up nice and high!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
- Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
- Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
- Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Crunches
Abs are burning!
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Primary muscle group(s):
Abs
- Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
- Outstretch your arms above your chest so that they run parallel to your legs.
- Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
- Lower your shoulders back to the floor to complete one rep.
Twisting Jump Squats
Twist and shout!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Jumping Jacks
Our final star jumps for the day...
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Jump Squats
Reducing reps? Yes way! You need the rest...
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
We're not done yet!
Exercises done
of 9
Approx. time left
32:15
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