Develop lower-body strength · Intermediate
Build from the ground up
Three lower-body sessions each week, separated by recovery days. Progress from squat and hinge essentials to lunges and single-leg control.
6 weeks3 sessions / weekDumbbells
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Lower body essentials17 min
DAY 2Rest & recoverRest & recharge
DAY 3Lower body foundations15 minDAY 4Rest & recoverRest & recharge
DAY 5Weighted legs, steady core19 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Lower body essentials17 min
DAY 9Rest & recoverRest & recharge
DAY 10Lower body foundations15 minDAY 11Rest & recoverRest & recharge
DAY 12Weighted legs, steady core19 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Hinge and glutes18 min
DAY 16Rest & recoverRest & recharge
DAY 17Lower body essentials17 minDAY 18Rest & recoverRest & recharge
DAY 19Bridge and control11 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Keep showing up for yourself.DAY 22Hinge and glutes18 min
DAY 23Rest & recoverRest & recharge
DAY 24Lower body essentials17 minDAY 25Rest & recoverRest & recharge
DAY 26Bridge and control11 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge
Week 5
Keep showing up for yourself.DAY 29Lower body essentials17 min
DAY 30Rest & recoverRest & recharge
DAY 31Hinge and glutes18 minDAY 32Rest & recoverRest & recharge
DAY 33Weighted legs, steady core19 minDAY 34Rest & recoverRest & recharge
DAY 35Rest & recoverRest & recharge
Week 6
Look how far you have come.DAY 36Lower body essentials17 min
DAY 37Rest & recoverRest & recharge
DAY 38Hinge and glutes18 minDAY 39Rest & recoverRest & recharge
DAY 40Weighted legs, steady core19 minDAY 41Rest & recoverRest & recharge
DAY 42Rest & recoverRest & recharge