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Training for one person, built from the workouts we run at G1 Elite. Try our featured workout free. All you need is dumbbells and bodyweight; easier modifications are included.

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FREE WORKOUT OF THE DAY

Wednesday lower body

· No sign-in or payment required.

Dumbbells and bodyweight only. An exercise mat is optional.

Do each exercise in order for 45 seconds. Rest for 15 seconds between exercises. Complete 3 rounds. For the two 22/22 stations, work for 22 seconds on each side and use the remaining second to switch. Use lighter dumbbells or the bodyweight modification to adjust the difficulty.

Before you begin

Warm up for 5–7 minutes with easy marching, comfortable bodyweight squats, hip hinges and light practice sets. Use controlled movement and a comfortable range; stop any exercise that hurts.

  1. 01

    Dumbbell goblet squat

    45 seconds

    Hold one dumbbell close to your chest and squat through a comfortable range. Easier: bodyweight squat.

  2. 02

    Bodyweight squat pulses

    45 seconds

    Use small, controlled pulses at a comfortable depth. Easier: stand tall between shallow squats.

  3. 03

    Dumbbell split squat

    22 seconds each side

    Keep a steady split stance and lower under control. Easier: bodyweight split squat with a shorter range.

  4. 04

    Dumbbell sumo squat

    45 seconds

    Stand wide with feet on the floor and hold one dumbbell in front of you. Easier: bodyweight sumo squat.

  5. 05

    Bodyweight bird dog knee to elbow

    45 seconds

    From hands and knees, extend opposite arm and leg, then bring knee and elbow toward each other. Alternate sides. Easier: move one limb at a time.

  6. 06

    Dumbbell walking lunge

    45 seconds

    Hold dumbbells at your sides and alternate legs. Easier: bodyweight walking lunges. Short on space? Use stationary reverse lunges.

  7. 07

    Glute bridge heel walkout

    45 seconds

    From a floor glute bridge, take small heel steps away and back without letting your hips drop. Easier: regular floor glute bridges.

  8. 08

    Bodyweight lateral lunge

    22 seconds each side

    Step sideways, bend the stepping knee and push back to standing. Repeat on one side, then switch. Easier: shorten the step and reduce depth.

  9. 09

    Dumbbell reverse lunge

    45 seconds

    Hold dumbbells at your sides and alternate controlled steps backward. Easier: bodyweight reverse lunge.

  10. 10

    Rest or plank

    45 seconds

    Take the full station to recover, or hold a controlled forearm plank. Easier: knees-down plank.

Finish with 3–5 minutes of easy walking and relaxed breathing. Individual coaching is not included.