Put your glutes and legs through their paces with this 30-minute lower body workout. Start with some floorwork before getting up and adding the weight to your shoulders – if you don’t have a barbell or dumbbells, you could use a heavy backpack. After some serious squats and lunges, you’ll get on your back for some more bodyweight exercises. You’ll be doing 3 rounds of each exercise in every block:
Block 1 – flying bird dogs, kickbacks to sidekicks, bear plank extensions
Block 2 – tempo squats, sumo Romanian deadlifts, sumo oblique crunches
Block 3 – lunge to squat, lunge to crunch, squat to raise
Block 4 – marching bridges, hamstring walks, reverse planks.
Up Next in Tone
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Full Body Workout with Panu #1
Panu takes you through three supersets: air squats and lunges; chair dips and bent-over rows; and finally hollow-tucks and glute bridges. You’ll need a chair and a tea towel.
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Lower Body Workout with Panu
Get ready for some serious squats, along with some wall sits and balances – you'll need a chair for one of the exercises.
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Upper Body Workout with Panu #1
Challenge your upper body muscles with hand-release push-ups, swimmer circles and plank walk-ups.
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