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Lower Body & Abs

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

73K views on YouTube · TIFF x DAN · September 2026

Four lower body circuits with an abs move after each, then a squat and split squat finisher.

  • 39 min
  • Dumbbells, Bench, Yoga Block
  • Beginner-Intermediate, Intermediate
  • 31 moves
  • Easier version shown

The workout

Warm up · 30s each

  1. Quad Stretch · switch halfway
  2. Cossack Squats
  3. Jog in Place
  4. Squat
  5. Reverse Lunge
  6. Pike Calf Stretch

Circuit 1 · 40s work · 20s rest

  1. High Squat
  2. Romanian Deadlift
  3. Reverse Lunges
  4. Lateral Squats
  5. Box Step Ups · right, then leftUse a bench or chair.
  6. Bicycle Crunches · 60s

Circuit 2 · 40s work · 20s rest

  1. Curtsy Lunges
  2. Sumo Squat
  3. B-Stance RDL · right, then left
  4. Glute Bridge
  5. Heels Elevated Goblet SquatRest your heels on a yoga block.
  6. Flutter Kicks · 60s

Circuit 3 · 40s work · 20s rest

  1. Bulgarian Split Squat · right, then left
  2. Calf Raises
  3. Staggered Deadlift · right, then left
  4. Calf Raises
  5. Reverse Crunch + Hip Lift · 60s

Circuit 4 · 40s work · 20s rest

  1. Forward Lunges
  2. Step Out Squats
  3. Hip Thrust
  4. Single Leg Glute Bridge · right, then left
  5. Sumo Deadlift Partials
  6. Crunches · 60s

Finisher · 2 min complex · 20s rest

  1. Goblet Squats · 10 reps
  2. Split Squat · 10 reps, right, then left
  3. Squat Pulses · AMRAP

Cool down · 6 stretches · 30s each

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