Lower Body Strength Workout with Tabata Finisher

Lower Body Strength Workout with Tabata Finisher - This 36-minute lower body strength workout is broken up into two circuits with a tabata finisher. Grab a pair of heavy weights and give it a try! #lowerboydworkout #legday #strengthtraining #homeworkout

This lower body strength workout uses the same structure as yesterday’s focusing on upper body. This is Day 2 of our week of workouts, and we’re once again going to challenge ourselves with weight load. Grab a set of heavy dumbbells and get ready for leg day! :)​​​​​​​

The schedule for this week of workouts can be found here.

Lower Body Strength Workout

EQUIPMENT NEEDED:

Links are affiliate.

This lower body strength workout is broken up into two circuits and a tabata finisher. In each circuit, you’ll go through a circuit of five exercises, three times total. You’ll do 30 seconds of the full range exercise, 15 seconds pulsing in the exercise, then 15 seconds rest. Here’s a breakdown:

  • Full range exercise 1 (30 sec)
  • Pulses exercise 1 (15 sec)
  • Rest (15 sec)
  • Full range exercise 2 (30 sec)
  • … and so on.

If the pulsing is too much, you always have the option to do full range of motion for the full 45 seconds.

For the tabata finisher, you’ll alternate between two bodyweight exercises using an interval structure of 20 seconds work, 10 seconds rest. If you’re just interested in the weight training, feel free to skip the finisher. 🙂

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Lower Body Strength Workout with Tabata Finisher - This 36-minute lower body strength workout is broken up into two circuits with a tabata finisher. Grab a pair of heavy weights and give it a try! #lowerboydworkout #legday #strengthtraining #homeworkout

Workout Breakdown

CIRCUIT 1 – one heavy weight, optional resistance band loop

See 2:17 in the above video for a preview of the exercises.

  • Good Morning Hinge to Squat // Squat Pulse
  • Side Step x2 Squat // Low Side Steps
  • Sumo Squat Calf Raise // Sumo Squat Pulse
  • Hip Bridge // Hip Bridge Pulse
  • Frog Bridge // Frog Bridge Pulse

CIRCUIT 2 – both heavy weights

See 19:17 in the above video for a preview of the exercises.

  • Staggered Deadlift to Back Lunge // Lunge Pulse
  • Curtsy to Squat // Curtsy Lunge Pulse
  • Repeat first two exercises on other leg
  • Squat Cleans // Squat Pulse

TABATA

See 36:15 in the above video for a preview of the exercises.

  • Squat Jacks
  • Lunge Hop – Jump Lunge

Similar Workouts

If you loved this lower body strength workout, check out these similar ones:

xo Nicole

Lower Body Tabata Superset Workout (20 Mins)

Lower Body Tabata Superset Workout (20 Mins) - This workout will target legs & glutes and is broken up into four tabatas. Video included! #lowerbodyworkout #legday #tabata #hiit #workout #workoutvideo

This lower body tabata superset workout will take you 20 minutes to complete, and whew is it effective! It uses the same structure as last week’s workout focusing on upper body. If you’re looking for a longer, total-body workout, try doing the two back to back.

Lower Body Tabata Superset Workout

EQUIPMENT NEEDED

This lower body tabata superset workout is broken up into four tabatas. A tabata is 20 seconds of work / 10 seconds of rest x8. You’ll alternate between two exercises in each tabata.

The first tabata is a little different from the other three. It’s focused on glute activation. You’ll do the first four intervals isolating one side, and then switch to the other leg the second half. It’s not as sweaty and intense as the rest of the tabatas.

Because the bulk of this workout is intense, you get an extra 30 seconds of rest when you hit the halfway point of those three tabatas. The added recovery is important so that you’re able to push your hardest during the remaining work intervals.

Rest for 60 seconds after each completed tabata superest.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Lower Body Tabata Superset Workout (20 Mins) - This workout will target legs & glutes and is broken up into four tabatas. Video included! #lowerbodyworkout #legday #tabata #hiit #workout #workoutvideo

Workout Breakdown

TABATA 1 – resistance band loop

See 01:50 for a preview of the exercises and how to modify.

  • Clamshell Lift
  • SL Glutes Bridge

TABATA 2 – resistance band loop

See 06:17 for a preview of the exercises and how to modify.

  • Lateral Step Squat Jump
  • Bear Plank Hop – Jack

TABATA 3 – no equipment

See 11:30 for a preview of the exercises and how to modify.

  • Lunge Hop – Lunge Stomp (alternate legs each round)
  • Prisoner Knee Drive Hop

TABATA 4 – heavy kettlebell or dumbbell

See 16:41 for a preview of the exercises and how to modify.

  • Squat Cleans
  • 180 Squat Jumps

Similar Workouts

If you love this lower body tabata workout, try the following similar ones (or save/pin them for later!):

xo Nicole

Low-Impact Workout for Legs & Butt (15 Mins)

Low-Impact Workout for Legs & Butt (15 Mins) - You'll flow through a 7-minute sequence of sliding and bodyweight exercises on the right and left. Video included so you can follow along! #lowimpactworkout #workout #legday #workoutvideo

The first video of 2020 is this 15-minute low impact workout for lower body. Whew will your glutes be burning by the end of it! Definitely do this one by following along with the video. Instead of using intervals, I’m going to guide you through the exercises and variations, flowing through the sequence continuously. Parts of this will be similar to barre/Pilates/megaformer workouts.

Low Impact Workout for Legs & Butt

EQUIPMENT NEEDED

  • Slider – you can use a dish towel if you have hardwood floors.

This low impact workout is a continuous 7-min flow of slider and bodyweight exercises. You’ll complete it on the left, rest for 60 seconds, then complete the same sequence on the right (15 mins total). Follow along with the video as I guide you through the exercises and variations.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

This is a low impact workout—no jumping, and suitable for all levels. To modify, just take breaks instead of doing the whole 7-minute sequence continuously.

Low-Impact Workout for Legs & Butt (15 Mins) - You'll flow through a 7-minute sequence of sliding and bodyweight exercises on the right and left. Video included so you can follow along! #lowimpactworkout #workout #legday #workoutvideo

Workout Breakdown

See 1:38 in the above video for a preview of each exercise.

Sliding Back Lunge

  • Full range lunge
  • Hold low for torso hinge
  • Full range lunge
  • Hold low for torso hinge
  • Hold low and slide back knee in and out

Sliding Curtsy Lunge

  • Full range lunge
  • Hold low, bend back knee in and pulse
  • Full range lunge
  • Hold low, bend back knee in and pulse

Donkey Kicks

  • Full range donkey kicks
  • Pulse at the top
  • Cross knee to tap opposite calf
  • Hold up top and swivel open
  • Straight leg pulses

Hope you enjoy this low impact workout for legs and butt! If you’re looking for similar workouts, check out my slider workouts and all my lower body workouts.

xo Nicole