WORKOUT

Lower Body Strength Complex

Weighted and Bodyweight Exercises · 53 min · 238–462 kcal
View on TV:
16/1699 – Lower Body Strength Complex

This work­out serves as Day 2 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

Wel­come to the Day 2 Team!

Today, we have a Low­er Body Strength Com­plex work­out. This ses­sion tar­gets your low­er body mus­cles with a mix of weight­ed and body­weight exer­cis­es orga­nized into com­plex­es that chal­lenge your strength and help you build mus­cle. Com­plex­es are great for hit­ting mul­ti­ple mus­cle groups in a ses­sion, pro­mot­ing calo­rie burn and acti­va­tion. This work­out’s vari­ety keeps your rou­tine fresh and pre­vents plateaus, mak­ing it ide­al for this 10-day challenge.

Equip­ment needed:
– Dumb­bells (Light, Medi­um, Heavy)
– Box, Bench, or Chair

Today’s com­plex will offer a great mix of exer­cis­es, includ­ing 1 and 2 dumb­bell exer­cis­es as well as body­weight. The com­plex­es range from heavy to medi­um inten­si­ty, incor­po­rat­ing a vari­ety of move­ments to build low­er body strength and mus­cle. To build low­er body strength, it is impor­tant to focus on prop­er form and con­trolled movements.

Like our last work­out from day 1, today’s com­plex work­out can be adjust­ed by alter­ing weights and reps. Begin­ners should use lighter weights and few­er reps to mas­ter the form, while advanced users can increase weights and reps for a more intense chal­lenge. Remem­ber to focus on your form and think about the mus­cle you are work­ing on at the moment.

The low­er body strength we focus on today is impor­tant for not only our over­all fit­ness but also things such as walk­ing, climb­ing stairs, or stand­ing up from a seat­ed posi­tion. Strength train­ing for the legs has numer­ous ben­e­fits. It helps increase mus­cle mass, boosts metab­o­lism, and aids in weight man­age­ment. Stronger leg mus­cles can also improve bal­ance and sta­bil­i­ty, reduc­ing the risk of falls and injuries.

Chal­lenge your­self with Day 2! Con­sis­ten­cy is key to see­ing progress, so keep push­ing your­self each day.

Exer­cise Breakdown

Warm-Up: 2 Rounds, 30 Sec­onds Each

  • Body­weight Squat
  • Deep Squat Rotation
  • Hip Flex­or to Hamstring
  • Alt Pigeon Stretch
  • Bridges
  • 90/90 Hip Switch
  • Roll Downs

Com­plex­es: Each Com­plex is 3 Minutes

Com­plex 1 (Heavy)

  • Suit­case Squat x 10
  • Roman­ian Dead­lift x 10

Com­plex 2 (Left / Heavy)

  • Gob­let Reverse Lunge x 10
  • BW Puls­ing Split Squat (same leg) x 10

Com­plex 3 (Right / Heavy)

  • Gob­let Reverse Lunge x 10
  • BW Puls­ing Split Squat (same leg) x 10

Com­plex 4 (Medi­um)

  • Gob­let Squat x 10 (I mis­spoke here and acci­den­tal­ly said nar­row stance gob­let squat)
  • BW Squat to Calf Raise x 10

Com­plex 5

  • BW Squat Jump x 10
  • BW Puls­ing Squats x 10

Water Break

Com­plex 6 (Right / Medium)

  • 1 DB Lat­er­al Lunge x 10
  • Stag­gered Stance Dead­lift x 10

Com­plex 7 (Left / Medium)

  • 1 DB Lat­er­al Lunge x 10
  • Stag­gered Stance Dead­lift x 10

Com­plex 8 (Heavy)

  • Loaded Bridges x 10
  • Ham­string Walk­outs x 10

Com­plex 9 (Heavy)

  • Sumo Squat x 10
  • Low Lat­er­al Walks x 10

Com­plex 10 (Box, Bench, Chair)

  • BW Sin­gle Leg Box Squat (Left) x 10
  • BW Sin­gle Leg Box Squat (Right) x 10

Water Break

Cooldown: 1 Round, 40 sec­onds each

  • Hip Flex­or R
  • Hip Flex­or L
  • Quad Stretch L
  • Quad Stretch R
  • Ham­string Stretch R
  • Ham­string Stretch M
  • Ham­string Stretch L
  • Pigeon Stretch L
  • Pigeon Stretch R
  • Knee Hugs