Lower body · Core · Treadmill intervals
30min Weekend Workout Lower Body + Core 🔥 This 30-minute session keeps your heart rate up with two incline treadmill intervals, then builds strength with two circuits focused on your legs, glutes and core—with just enough upper body to keep everything balanced. Perfect for busy days when you still want to leave the gym feeling strong. ✨ Warm-Up (5 min) 🏃 Jog/run on 0% incline and increase by 0.5% every 30 seconds until you reach 2.5%, then work your way back down to 0%. Strength Circuit 1 3 rounds • 10 reps each ✅ Heavy dumbbell pick-up/put-down squats ✅ Dumbbell chest press ✅ Bench leg lifts to hip raise ✅ Bench jumps ✅ Bench balance bicycles 🔁 Repeat the 5-minute incline treadmill warm-up. Strength Circuit 2 3 rounds • 10 reps each ✅ Stability ball hamstring curls ✅ Jackknife V-up ball pass ✅ Stability ball glute bridges ✅ Bent-knee stability ball sit-ups ✅ Feet-on-ball push-ups ✅…
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