WORKOUT

Day 5: Lower Body Strength + Cardio

Maintain Intensity with Alternating Circuits · 32 min · 239–294 kcal
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18/1808 – Day 5 - Lower Body Strength + Cardio

This work­out serves as Day 5 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone work­out. Days 6 and 7 are rest days.

Push your lim­its with this 30-minute low­er body strength and car­dio com­bo! This dynam­ic, fast paced work­out is craft­ed to build strength and endurance in your legs and glutes from every angle.

Work­out Overview
We’ll start with a 5‑minute warm-up to acti­vate your mus­cles and pre­pare for the work ahead. Then, dive into two main rounds, each alter­nat­ing between low­er-body strength and car­dio-focused cir­cuits. This struc­ture keeps inten­si­ty high while allow­ing recov­ery between strength and car­dio, push­ing your endurance and build­ing low­er body strength.

Focus and Benefits
This work­out empha­sizes the glutes, ham­strings, quads, and core, with an equal bal­ance of strength and car­dio. By alter­nat­ing seg­ments, you’ll boost car­dio­vas­cu­lar fit­ness while improv­ing strength, giv­ing your low­er body a pow­er­ful work­out in a short time!

Equip­ment
Light to Medium/​Moderate dumb­bells are rec­om­mend­ed. (I’ll be using 10 – 20 lbs) Adjust weight to a chal­leng­ing but man­age­able level.

Tips & Help­ful Information

  • Form First: Focus on con­trolled move­ments to max­i­mize strength and pre­vent injury.
  • Equip­ment: Be mind­ful of where you place your equip­ment for the car­dio seg­ments to reduce chances of injury.
  • Rest Mind­ful­ly: Take the 30-sec­ond rests between cir­cuits to catch your breath and pre­pare for the next section.

Dif­fi­cul­ty & Modifications
Rat­ed a Lev­el 3 out of 5 for inten­si­ty, this work­out pro­vides a chal­lenge with­out over­whelm­ing impact. Adjust exer­cis­es to your com­fort, focus­ing on qual­i­ty over speed to main­tain intensity.

Work­out Breakdown

Warm-Up (5 min­utes, 1 minute each)

  • Body­weight Squats
  • Lat­er­al Lunges
  • Tap Squat
  • Lunge with Twist
  • Inch­worm Walk­out with Option­al Pushup

Main Work­out (~23 Minutes)
Each round includes a strength seg­ment (5 min­utes) and a car­dio seg­ment (5 min­utes) with 30 sec­onds of rest between each. Every exer­cise is per­formed @ 45 sec­onds on, 15 sec­onds rest.

Block 1
Strength

  • Sumo Roman­ian Deadlift
  • Split Squat (Left)
  • Split Squat (Right)
  • Gob­let Squat
  • Calf Raise

Car­dio

  • Squat Jump
  • Moun­tain Climbers
  • Speed Skaters
  • Squat Thrust
  • Pow­er Jacks

Water Break

Block 2
Strength

  • Reverse Lunges (Alter­nat­ing)
  • Sin­gle-Leg Dead­lift (Left)
  • Sin­gle-Leg Dead­lift (Right)
  • Curt­sy Lunge (Alter­nat­ing)
  • Gob­let Squat w/​Calf Raise

Car­dio

  • Butt Kicks
  • Lunge Jumps
  • Lat­er­al Lunge w/​Hop
  • Broad Jump
  • Plank Jacks

Cooldown (3 minutes)

  • Down­ward Dog w/​Pedal
  • But­ter­fly Stretch
  • Hip Flex­or Stretch R
  • Hip Flex­or Stretch L
  • Quad Stretch R
  • Quad Stretch L