Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 7 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Lower-Body Bottles 1! 

35 min
 · 
7 exercises
Welcome to workout number 1! Before you set off, take a look at the exercises involved in today's challenge. The instructions are your back up should you have any doubts on how to perform each exercise. Use either a dumbbell or a water bottle for the resistance exercises. 
Forward Leg Hip Swings
2 sets
10 reps
30 sec rest
Starting nice & easy, swing each leg 10 times!
0:45 rest
Side Lateral Leg Swings
2 sets
10 reps
30 sec rest
Again, swing each leg within a comfortable range for 10 reps.
0:45 rest
Chair Squats
2 sets
8 reps
60 sec rest
Aim not to take a seat! Merely allow your glutes to lightly touch the chair before driving back up!
1:30 rest
Goblet Squats
3 sets
10 reps
90 sec rest
Hold a bottle or dumbbell that weighs between 2lbs & 4lbs and drop into a squat between 10 & 12 times!
1:30 rest
Weighted Glute Bridges
3 sets
10 reps
90 sec rest
Hold that same weight & work through between 10 & 12 of these. Remember, the instructions are there if you need!
1:30 rest
Bodyweight Calf Raises
3 sets
10 reps
90 sec rest
It's time for a solid calf flex!
1:30 rest
Static Squat Hold
2 sets
15 secs
45 sec rest
The final exercise of the day. Hold a squat position for 15 seconds out of every minute, you've got this!
Lower-Body Bottles 1! 
35 min
 · 
7 exercises
Welcome to workout number 1! Before you set off, take a look at the exercises involved in today's challenge. The instructions are your back up should you have any doubts on how to perform each exercise. Use either a dumbbell or a water bottle for the resistance exercises. 
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Forward Leg Hip Swings
2 sets
10 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Starting nice & easy, swing each leg 10 times!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  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.
Rest
0:00
next up
Side Lateral Leg Swings
Next
Side Lateral Leg Swings
2 sets
10 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Again, swing each leg within a comfortable range for 10 reps.
Primary muscle group(s):
Glutes & Hip Flexors
  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
Chair Squats
Next
Chair Squats
2 sets
8 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Aim not to take a seat! Merely allow your glutes to lightly touch the chair before driving back up!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
  2. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
  3. Touch the chair with your butt then slowly rise back to the starting position.
Rest
0:00
next up
Goblet Squats
Next
Goblet Squats
3 sets
10 reps
90 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hold a bottle or dumbbell that weighs between 2lbs & 4lbs and drop into a squat between 10 & 12 times!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
  1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
  2. Squat down keeping your slightly arched and pushing your hips back.
  3. Continue down until your thighs are parallel to the floor.
  4. Hold for a count of one.
  5. Return to the start position.
  6. Repeat.

This exercise can also be performed with a kettlebell.

Rest
0:00
next up
Weighted Glute Bridges
Next
Weighted Glute Bridges
3 sets
10 reps
90 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hold that same weight & work through between 10 & 12 of these. Remember, the instructions are there if you need!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Rest
0:00
next up
Bodyweight Calf Raises
Next
Bodyweight Calf Raises
3 sets
10 reps
90 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
It's time for a solid calf flex!
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.
Rest
0:00
next up
Static Squat Hold
Next
Static Squat Hold
2 sets
15 secs
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
The final exercise of the day. Hold a squat position for 15 seconds out of every minute, you've got this!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
  2. Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
  3. Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
Workout done!
Exercises done
of 7
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!