Lower Body Strength Training

Lower Body Strength Training

Strength training has the power to reshape your body and make it much easier to stay lean longterm. It’s the perfect example of working smarter, not harder. Shape and lift your butt, tone your thighs, and build functional strength with this fun but brutal lower body strength training routine.

Congrats! You’re already halfway through this program. Make sure to drink lots of water and eat clean, and be careful to only engage in light activities (that won’t result in soreness) over your next couple of rest days.

Workout Length:
35 Minutes 

Equipment:
Dumbbells

Training Strategy:
Strength training for butt and thighs

Calorie Burn Estimate:
211 - 358 

​Get Moving! Easy Calorie Burning Cardio Warm Up Workout

​Fast, easy, and fun, this cardio warm up will help you burn off a few extra calories and thoroughly prepare you for whatever workout that you might have in store for the day. Light cardio warm up exercises like these are a great way to help avoid...

Workout DetailsFast, easy, and fun, this cardio warm up will help you burn off a few extra calories and thoroughly prepare you for whatever workout that you might have in store for the day.

Light cardio warm up exercises like these are a great way to help avoid preventable injuries during your regular workout. They also allow you to push yourself harder safely during your actual routine. That means that a warm up is not only safe and smart, but can actually help you get more out of your "real" workout. That means that if you're doing a HIIT workout, you can push yourself further, and burn more calories. If you're doing strength training, that might mean that you're able to hit a new maximum in your lifting, and it might allow you to eventually build additional muscle, size or strength. Either way, a good warm up is absolutely an important part of your workout that should not be underestimated.

Another great way to use this short cardio workout would be doing it periodically during the long work day, especially if you have a desk job. Taking just five minutes to get up and move around can help alleviate everything from a headache to a backache, and it helps redirect your focus and keep up healthy circulation. When you find yourself staring at the computer screen with no breaks for more than 60-90 minutes, try standing up and doing some of the exercises in this video in order to give your brain, eyes, and body a break.

Workout Structure

• 25 Seconds per Interval
• Under 5 Minutes Total
• No Equipment

Printable Workout
Boxer Shuffle
2 Twists + Knee
Butt Kickers
Squat + Stretch
Fly Jacks
Toe Touch & Reach
Toe Touch Kicks
Walkdown + Cobra
Jumping Jacks
Lunge + Reach
​
What next?
Pick a Fitness Blender workout video that you will love! This warm up prepares you for anything - from high intensity interval training to yoga, Pilates to strength training.