Guided workouts · advanced
Legs & Glutes Advanced
Four rounds, six movements, fifty seconds a piece. Bring water.
- Time
- 35 min
- Movements
- 6
- Focus
- Quads, glutes, hamstrings, calves
- You need
- dumbbells
Warm-up
01 / 63Jumping Jack
0:30
Next: Butt Kicks
Jumping jack
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: glutes, core, hamstrings, quads, calves, hip flexors, inner thigh, chest, forearms, lower back, obliques, shoulders.
glutes carry through nearly every movement here. In a lower-body session that is deliberate, not an oversight.
The session, move by move
Warm-up
8 movements · 30s each
Jumping JackJumping jack
0:30
Butt KicksStep
0:30
Lateral ShuffleSide shuffle
0:30- Step Jack
Jumping jack
0:30 - March in Place
Step
0:30 - Brisk Walking
Step
0:30
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Sign in to plan itGeneral education, not medical advice. If a movement hurts, skip it.
