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Lower Body Muscle Toning Blast 36-min Workout

36 min
 · 
9 exercises
This workout is all about shaping and toning the biggest muscles of the body. Fat burn also applies here, so today is super beneficial for all (except those poor legs...). Don't forget your stretching.
Forward Leg Hip Swings
2 sets
30 secs
Spend 30 seconds loosening out each leg before getting started!
0:30 rest
Bodyweight Calf Raises
3 sets
12 reps
30 sec rest
You can use any step for these, just make sure to hold on to something to keep your balance.
0:30 rest
Air Squats
3 sets
10 reps
45 sec rest
10 squats for three sets? Nothing for a warrior like you! Just make sure to keep that form.
0:30 rest
Clamshells
4 sets
12 reps
30 sec rest
Time to give some work to those secret muscles that most people forget. Go for 2 sets per leg.
0:30 rest
Bird Dogs
3 sets
12 reps
45 sec rest
This will challenge your balance and tone your butt, what a combo!
0:30 rest
Lying Side Leg Lifts
4 sets
12 reps
30 sec rest
Again, 2 sets per leg. Think about the results to come!
0:30 rest
Lateral Lunges
3 sets
16 reps
60 sec rest
On to some side laterals. These should be performed with care, keep an eye on those instructions.
0:30 rest
Hip Raises
3 sets
12 reps
45 sec rest
Some glute work for you to enjoy now, and in the future. You've almost completed the mid-week workout!
0:30 rest
Side Lateral Leg Swings
2 sets
30 secs
Finish off with some hip opening movements. Go for 30 seconds per leg and try not to kick the cat.
This Lower Body Muscle Toning Blast 36-min Workout 36 min gym workout plan effectively targets your abs, back 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!

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Lower Body Muscle Toning Blast 36-min Workout
36 min
 · 
9 exercises
This workout is all about shaping and toning the biggest muscles of the body. Fat burn also applies here, so today is super beneficial for all (except those poor legs...). Don't forget your stretching.
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Forward Leg Hip Swings
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Spend 30 seconds loosening out each leg before getting started!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Stand tall holding onto a pole or stationary object for support.
  2. Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can.
  3. Switch sides once you have completed repetitions on the first leg.
Rest
0:00
next up
Bodyweight Calf Raises
Next
Bodyweight Calf Raises
3 sets
12 reps
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
You can use any step for these, just make sure to hold on to something to keep your balance.
Primary muscle group(s):
Calves
  • Stand straight with a tight core and flat back.
  • Keep your hands at your sides or hold on to a wall for balance.
  • Bring your feet to be hip distance apart.
  • Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet.
  • Pause at the top of the movement and slowly return to the starting position.
Primary muscle group(s):
Calves
  • Stand up straight with your hands at your sides.
  • Keep your back straight and your core tight.
  • Forcefully press off the ground with the balls of both feet.
  • Launch into the air and land softly on the balls of your feet.
  • Focus the tension in the calf muscles, NOT the quadriceps.
  • Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. 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.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. 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.

Rest
0:00
next up
Air Squats
Next
Air Squats
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
10 squats for three sets? Nothing for a warrior like you! Just make sure to keep that form.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. 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.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Clamshells
Next
Clamshells
4 sets
12 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Time to give some work to those secret muscles that most people forget. Go for 2 sets per leg.
Secondary:
Glutes & Hip Flexors
  1. On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
  2. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
  3. Pause at the top of the movement and slowly lower your right knee down to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Rest
0:00
next up
Bird Dogs
Next
Bird Dogs
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
This will challenge your balance and tone your butt, what a combo!
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
    1. Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
    2. Simultaneously lift your right arm and left leg off the floor.
    3. When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
    4. Repeat the same movement with your left arm and right leg.

 

 

 

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Rest
0:00
next up
Lying Side Leg Lifts
Next
Lying Side Leg Lifts
4 sets
12 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Again, 2 sets per leg. Think about the results to come!
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
  3. Then drive your hips forward and push through your quads and glutes  to return to a standing position.
  4. Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
  5. Lower your leg back so that you return to the starting position and repeat for the other side!
Rest
0:00
next up
Lateral Lunges
Next
Lateral Lunges
3 sets
16 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
On to some side laterals. These should be performed with care, keep an eye on those instructions.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
  2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
  3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
    4. For a bonus, tense your glutes at the top of the movement.

 

 

 

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Rest
0:00
next up
Hip Raises
Next
Hip Raises
3 sets
12 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Some glute work for you to enjoy now, and in the future. You've almost completed the mid-week workout!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Rest
0:00
next up
Side Lateral Leg Swings
Next
Side Lateral Leg Swings
2 sets
30 secs
Set 1 of 2
Rest before next set
Get ready
321GO
Finish off with some hip opening movements. Go for 30 seconds per leg and try not to kick the cat.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Stand tall holding onto a pole, wall or stationary object for support.
  2. Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
  3. Don’t just let gravity pull the leg – actively use the muscles!
  4. Switch sides once you have completed repetitions on the first leg.
Workout done!
Exercises done
of 9
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  • Mon, Aug 4
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