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Workout ·  of 18 00:00
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Lower Body Resistance Isolation and HIIT

53 min
 · 
18 exercises
Be sure to complete every single rep with the best form possible and then complete the high-intensity circuit at the end just to give a satisfying burn out!
Foam Roller Glutes Stretch
1 sets
120 secs
1:00 rest
Single Straight Leg Dumbbell Deadlift
2 sets
10 reps
60 sec rest
1:00 rest
Dumbbell Deadlifts
4 sets
10 reps
90 sec rest
1:00 rest
Seated Leg Curls
3 sets
10 reps
60 sec rest
1:00 rest
Cable Hip Extensions
6 sets
12 reps
60 sec rest
1:00 rest
Dumbbell Walking Lunges
3 sets
20 reps
60 sec rest
1:00 rest
Mountain Climbers
1 sets
30 secs
Plank Leg Lifts
1 sets
24 reps
Kettlebell Squats
1 sets
12 reps
0:30 rest
Mountain Climbers
1 sets
30 secs
Plank Leg Lifts
1 sets
24 reps
Kettlebell Squats
1 sets
12 reps
30 sec rest
0:30 rest
Mountain Climbers
1 sets
30 secs
Plank Leg Lifts
1 sets
24 reps
Kettlebell Squats
1 sets
12 reps
30 sec rest
0:30 rest
Mountain Climbers
1 sets
30 secs
Plank Leg Lifts
1 sets
24 reps
Kettlebell Squats
1 sets
12 reps
30 sec rest
Lower Body Resistance Isolation and HIIT
53 min
 · 
18 exercises
Be sure to complete every single rep with the best form possible and then complete the high-intensity circuit at the end just to give a satisfying burn out!
Foam Roller Glutes Stretch
1 sets
120 secs
Set 1 of 1
Rest before next set
Get ready
123GO
Take a few minutes to activate those muscles in your legs! Roll out your calves, quads, glutes and hamstrings!
Primary muscle group(s):
Glutes & Hip Flexors
  1. Sit on top of a foam roller. Place your left foot on top of your right knee and hold it in place with your right hand. Support yourself by placing your left hand behind you.
  2. Begin the movement by slowly rolling yourself forward 2 to 3 inches. You’ll feel the stretch in your glutes.
  3. Reverse the movement and continue the back and forth motion. When finished, repeat on the other side.
Rest
0:00
next up
Single Straight Leg Dumbbell Deadlift
Next
Single Straight Leg Dumbbell Deadlift
2 sets
10 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
Use light weights here and warm up that lower back and glutes!
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
Find your 10 rep working weight. This is not necessarily a failure weight, but a weight that burns at 10.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Rest
0:00
next up
Seated Leg Curls
Next
Seated Leg Curls
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
No need to find a failure weight here, just find that nice burning weight!
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Adjust the seated leg curl machine to position the footpad just above your heels.
  2. Sit upright and engage your abs as you position your legs in front of you.
  3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
  4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Rest
0:00
next up
Cable Hip Extensions
Next
Cable Hip Extensions
6 sets
12 reps
60 sec rest
Set 1 of 6
Rest before next set
Get ready
123GO
Either use the cable, or use a glute kickback machine for these! 3 sets per leg!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Hamstrings, Lower Back
  • Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
  • While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
  • Once finished, repeat on the other side.
Rest
0:00
next up
Dumbbell Walking Lunges
Next
Dumbbell Walking Lunges
3 sets
20 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Hit these lunges and prepare for the big circuit! That's 10 per leg per set!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Holding a pair of dumbbells at your sides, stand tall with your chest up and abdominals contracted. Begin the movement by stepping forward with the left foot.
  2. Drop the back right knee towards the floor and keep the left knee bent. Drive yourself up and take a step forward with your right foot.
  3. The left knee will go towards the floor and you’ll bend the right knee. Continue this back and forth pattern. Be sure to keep the abdominals braced during the entire movement.
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 1 - Perform these and then move straight onto exercise 2!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Plank Leg Lifts
1 sets
24 reps
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 2 - Perform these (12 reps per leg) and then move straight onto exercise 3!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Kettlebell Squats
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 3 - Once complete, rest for 30 seconds and then get back to work with exercise 1!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 1 - Let's go for another round!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Plank Leg Lifts
1 sets
24 reps
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 2 - Flex those glutes with each kick!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Kettlebell Squats
1 sets
12 reps
30 sec rest
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 3 - Get nice and low!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 1 - You're almost there, come on, big push!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Plank Leg Lifts
1 sets
24 reps
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 2 - The penultimate plank!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Kettlebell Squats
1 sets
12 reps
30 sec rest
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 3 - I bet those legs are feeling it!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 1 - Go go go!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Plank Leg Lifts
1 sets
24 reps
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 2 - The last plank of the day!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Kettlebell Squats
1 sets
12 reps
30 sec rest
Set 1 of 1
Rest before next set
Get ready
123GO
10-Minute Circuit: Exercise 3 - You are a champ. Well done.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Workout done!
Exercises done
of 18
Total time
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  • Mon, May 27
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