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20-Minute FOUNDATION | Basic Lower Body
Welcome to my 20-minute no repeat strength workout “Basic Lower Body” from my FOUNDATION Workout Plan. Get your FREE 2-week FOUNDATION Beginner Level Workout Plan here!
“Basic Lower Body” is a standing workout focused on glutes, thighs, calves and ankles and is targeted for beginners. We work all of our lower body muscle groups stressing proper positioning and range of motion. In this workout, and all of the FOUNDATION workouts you will learn good form, build strength and boost your confidence.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a warmup, this workout is is made up of 15 exercises with no repeats. With every move you’re encouraged to be mindful and move within your full range of motion to the best of your abilities. The purpose of the workout is to welcome beginners to exercise to learn good form, build strength and boost confidence. Light weights and a chair are optional.
Workout Video:
Workout Breakdown:
There are 15 rounds in this no-repeat workout. Perform each exercise for 35 seconds followed by 25 seconds rest except for the final exercise which is one minute.
Exercises
- Heel Raise
- Squat
- Front Lunge (L)
- Front Lunge (R)
- Reverse Lunge (L)
- Reverse Lunge (R)
- Plie Squat
- Squat Walk
- Dead Lift
- Side Lunge (L)
- Side Lunge (R)
- Chair Pose
- Curtsy (L)
- Curtsy (R)
- Elevator Squat
