If you’re a beginner, I recommend training lower body twice a week, Monday and Thursday. Eventually, as you get more advanced, you can split the lower body to target specific muscle groups on specific days. Also if you are unfamiliar with the exercises, YouTube has great videos to demonstrate how to properly perform all of them.

I have designed this workout in tri-sets. Tri-sets are a form of strength training in which you move quickly from one exercise to the next without taking a rest between the three. Rest 60 but no more than 90 seconds between sets.


Dumbbell, barbell and resistance bands

Note: You can replace the barbell exercises with dumbbells if your equipment is limited. I have not noted a weight as everyone’s fitness level is different.

Tri-set #1 (4 sets of 8-10 reps)

  • Dumbbell sumo goblet squats
  • Barbell deadlifts
  • Barbell squat

Tri-set #2 (4 sets of 8-10 reps)

  • Dumbbell walking lunges
  • Banded crab crawls each side
  • Banded hip thrusts

Burner (2 sets of 25 each side)

  • Banded donkey kickbacks


  • 30 minutes of brisk walking, elliptical or stair master