Sat 19 Sept · Saturday, 19 September 2026
Strength & Power · Lower Body
The workout of the day, free. 5 exercises, about 40 minutes, with a pair of dumbbells and a floor. Nothing to sign up to.
- 40minutes
- 5exercises
- 1/4Week · Building
- 1/3Block · Strength
Trains backcalvescoregluteshamstringsobliquesquadsshoulderstraps
Want this session written around your goal, your kit and the time you actually have? That is the app, and the workout is free there too.
Warm-up 3 min
Do this first. A warm-up done carelessly is just time spent.
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Hip Hinge, Unloaded 40s
Push the hips straight back with a flat back, hands sliding down the thighs. Feel the hamstrings load.
Back stays flat, not roundedShins near vertical
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Glute Bridge 40s
Press through the heels, squeeze at the top, lower slowly. Wakes up what the hinge needs.
Squeeze at the topRibs stay down
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Bodyweight Squat 45s
Slow and full depth, hands out in front for balance. Let the hips open up before you add any load.
Knees track over the toesChest stays up at the bottom
The session 33 min
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1
Lateral Bound
4 × 3
Push off one leg to jump sideways, landing and balancing on the other leg before bounding back.
Move as fast as you can on the way up, then reset under control.
Push off the outside legStick the landingStay athleticAim for the landing, not the effort
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2
Dumbbell Romanian Deadlift
4 × 8
Holding dumbbells, hinge at the hips with soft knees, lowering the weights along your legs until you feel a hamstring stretch, then stand.
Take 3 seconds to lower it, stand back up smoothly.
Hinge at the hipsFlat backBar close to legsPush the floor down and stand tall
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3
Goblet Squat
3 × 10
Hold a dumbbell at your chest and squat down between your knees, then drive back up.
Take 2 seconds to lower yourself, stand up smoothly.
Chest tallKnees outHeels downFeel your quads take the weight
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4
Bulgarian Split Squat
3 × 10
With your rear foot elevated on a bench, lower into a lunge on the front leg, then drive back up.
Take 2 seconds to lower yourself, stand up smoothly.
Weight on the front heelTorso slightly forwardKnee tracks the toesFeel your glutes finish the lift
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5
Side Plank
3 × 30s
Lie on your side and prop up on your forearm, lifting your hips so your body forms a straight line. Hold.
Hold steady for the whole set.
Stack the hipsDon't let hips sagBrace the sideHold a straight line from shoulders to heels
Cool-down 4 min
The part that actually marks the session over.
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Child's Pose 45s
Knees wide, hips back to the heels, arms long in front.
Breathe into the ribsLet the shoulders relax
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Wall Calf Stretch 30s each side
Hands on a wall, back leg straight, heel down, lean in.
Back heel stays downBack knee straight
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Cobra Stretch 30s
Face down, press the chest up and leave the hips on the floor.
Hips stay downStop before the low back pinches
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Slow Breathing 60s
Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.
Out longer than inBreathe into the belly
This is one workout for everyone
It is written for somebody with dumbbells and a floor, at an intermediate level, and it is the same session for every person reading this page. That is the honest limit of a public page: it does not know your goal, your kit, your injuries, or how long you actually have today.
The app does. It writes the session around all of that, every day, and the workout is free there too.
Why this repeats
This is week 1 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.
