LOWER BODY CONDITIONING
WORKOUT
Full lower body (bodyweight-only) workout with high reps and shorter rest periods.
Circuit A – 5 Rounds
1-2 minutes REST in between rounds
- Heel Elevated Bodyweight Squat x 25
- Standing Calf Raise x 25
Circuit B – 3 Rounds
1-2 minutes REST in between exercises or rounds
- Alternating Reverse Lunges x 14-16 (per side)
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- Bodyweight Squat x 25
- Wall Sit x 60 sec
Finisher – 4 Rounds
1-2 minutes REST in between exercises or rounds
- Burpee x 5
- Hill Sprints x 5 (short burst)
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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