4 x 4 Lower Body Workout

This workout I categorize as basic functional fitness. These exercises (squats, lunges, Plyo jumps) work everyday muscles for activities like walking, climbing stairs, lifting and carrying things. You can access this workout anytime, anywhere. You will improve your strength, burn calories, create good posture and prevent injury.

4 exercises done back to back (it’s called a giant set) take a break after the 4th exercise is complete. Your break should be 30-60 seconds only then hit the next Round (4 Rounds total).

Execute each exercise for 1 minute

4Rounds total of all 4 exercises in each Round

20 minute workout

4 Rounds of all 4 exercises

  • Weighted Squats (Heavy-I used 15lbs)
  • Weighted Squat Pulses
  • Reverse Lunges (both right and left sides)
  • Plyometric Squat Jumps

Use the timer on your phone or the clock on the wall to keep track of the minute marker. Take a break after the 4th exercise is finished. Keep yourself hydrated after each Round, take sips of water, it help you get through the next Round.



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