Lower body workout
3 Seasons
Leg day? Here are some great workouts to build strength in your quads, hamstrings and calves, as well as your glutes.
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Legs, Bums and Tums with Natalie #1 - No Music
Episode 1
Prepare to work your leg muscles, glutes and abs with this energetic 45-minute LBT class. Before you start, you’ll need a set of heavy to medium dumbbells and a mat.
To warm-up, you’ll be doing hip openers, walkout shoulder taps, and a squat to hamstring stretch, as well as overhead reverse lunge... -
43:43Episode 2
Legs, Bums and Tums with Natalie #1
Episode 2
Prepare to work your leg muscles, glutes and abs with this energetic 45-minute LBT class. Before you start, you’ll need a set of heavy to medium dumbbells and a mat.
To warm-up, you’ll be doing hip openers, walkout shoulder taps, and a squat to hamstring stretch, as well as overhead reverse lunge... -
30:32Episode 3
Lower Body Dumbbell Workout with Jason
Episode 3
Put your legs to work with this 30-minute dumbbell session. Use the weights for a range of squats and lunges in blocks 1 to 3, then use your bodyweight for some floorwork in blocks 4 and 5. You’ll be doing 2 rounds of 2 exercises in each block with 10 reps for each:
Block 1 – wide, normal and na...
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20:55Episode 4
Lower Body Workout with Lizi #2
Episode 4
Work your legs and glutes with a combo of conditioning and cardio in this 20-minute session. You’ll need weights for the strength work in blocks 1 and 3 – if you don’t have any dumbbells, you could use a full backpack, bottles of water or heavy books. In blocks 2 and 4 you’ll be doing a couple of...
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32:52Episode 5
Lower Body Workout with Lizi #1
Episode 5
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 ...
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31:30Episode 6
Legs, Bums and Tums with Olivia #3
Episode 6
Strengthen and tone your leg muscles, glutes and abs with this 30-minute LBT class. You’ll be doing 3 blocks of 3 exercises, cycling through each exercise twice:
Block 1 – reverse lunge pulses, donkey kick pulses and side leg raises on both sides x2
Block 2 – glute bridge raises, glute bridges wi... -
24:08Episode 7
Strong Lower Body with Hannah
Episode 7
Welcome to the fourth session in our series of six Young People’s workouts. This class is all about working the muscles and joints in your legs and lower body to keep them strong and stable. This is really important as we spend a lot of time sitting down, not using our legs like we should be.
I...
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21:01Episode 8
Lower Body Stretch with Olivia #1
Episode 8
Stretch and mobilise your feet, legs and hips with this 20-minute session. For those suffering from lower body issues, you might want to try this class before your main exercise. If you have a foam roller grab it – but if not, you can skip that section and simply massage your legs instead.
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26:28Episode 9
Legs, Bums and Tums with Olivia #2
Episode 9
In this 25-minute class you’ll tone your tum with plank variations, strengthen your legs with sumo squat exercises and work your bum with curtseys and glute bridges.
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26:21Episode 10
Lower Body Workout with Ash #1
Episode 10
Tone your legs and glutes as you build your lower body strength in this 30-minute workout:
Round 1 and 3 – goblet squats, curtsey lunges, stiff leg deadlifts, dumbbell bridges, side leg raises, kickbacks, sumo jacks, squats to curtseys, and back lunges with knee raises
Round 2 and 4 – sumo goblet... -
31:42Episode 11
Pilates with Olivia #5
Episode 11
This 30-minute Pilates class will help you build your mobility and strength. Work on your legs and hips with lunges and abductions, before toning your core and glutes with kickbacks and hip lifts.
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30:50Episode 12
Lower Body Workout with Panu #6
Episode 12
Leg day? Strengthen your lower body and core with this 30-minute workout. You’ll be doing 3 rounds of 3 exercises – 45 seconds on, 15 seconds off – before switching up the mini circuit.
Circuit 1 – one and a quarter squats, cossack squats and glute bridge pulses
Circuit 2 – curtsy lunges, sumo sq... -
20:41Episode 13
Legs, Bums and Tums with Zahra #4
Episode 13
In this 30-minute class you'll strengthen your legs with pulse squats and reverse lunges, target your bum with glute bridges, and tone your tum with crunches and planks.
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29:20Episode 14
Lower Body Workout with Panu #5
Episode 14
Fire up your leg and glute muscles with this 30-minute session. You’ll cycle through each of the 3 exercises 3 times, doing 10 reps of each:
Part 1 – back squats, good mornings and lying leg abductions
Part 2 – reverse lunges with knee raises, sumo deadlifts, single leg raises. -
32:47Episode 15
Legs, Bums and Tums with Zahra #3
Episode 15
Say hello to your leg, glute and core muscles with squat, lunge and glute bridge variations, before focusing on your abs with side plank clams, single leg raises and crunches.
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32:16Episode 16
Legs, Bums and Tums with Zahra #2
Episode 16
Work on your leg strength with single-leg Romanian deadlifts, fire up your glutes with bridge pulses and challenge your abs with side-plank crunches.
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Resistance Band Lower Body Workout with Panu
Episode 17
If you want a real challenge on leg day, Panu shows you how you can incorporate a resistance band into your workout. You’ll be doing 3 rounds of 10 reps for each exercise including squats, crab steps and glute bridges.
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32:25Episode 18
Legs, Bums and Tums with Olivia
Episode 18
Get ready for plenty of squat and plank variations to really work your leg muscles, glutes and core in this 30-minute class.
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23:03Episode 19
Lower Body Workout with Panu #4
Episode 19
In part one you’ll be doing squat jumps and curtsy lunges, part two: glute bridge walk outs and cossacks squats, and for part three you’ll finish with three-quarter side planks on each side – 3 rounds of 10 reps for each exercise.
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30:08Episode 20
Legs, Bums and Tums with Panu
Episode 20
This LBT workout takes you through some different squat and lunge variations before finishing with some glute floor work.
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36:04Episode 21
Runners' Stretch and Mobility with Olivia
Episode 21
Olivia shows how you can avoid common runners’ issues, such as muscle soreness and shin splints, by warming up your muscles before your run and stretching them afterwards. If you have a foam roller, make sure it’s nearby – if not, you can use self-massage instead.
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31:05Episode 22
Lower Body Pilates with Olivia
Episode 22
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26:10Episode 23
Runners' Stretch and Mobility with Panu
Episode 23
This routine will stretch out all the leg muscles that can get tight due to running, as well as improve your running posture with a stretch for your chest.
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31:46Episode 24
Lower Body Workout with Panu #2
Episode 24
Panu takes you through a series of squat, glute bridge and lunge variations, ending with some floor work.