Intermediate Lower Body Workout for Women

user profile pictureBy Lyfta AI

This workout is designed for intermediate level female lifters who want to target their hamstrings and glutes. It includes a mix of strength training and cardio exercises that will help build and sculpt your lower body muscles. Be sure to warm up properly before starting and to stretch afterwards.

exercise
barbell straight leg deadlift

3 sets x 10 reps

exercise
dumbbell romanian deadlift

3 sets x 12 reps

exercise
cable donkey kickback

3 sets x 15 reps

exercise
dumbbell step up

3 sets x 12 reps

exercise
kettlebell swing

3 sets x 20 reps

exercise
jump box

1 sets x 0 reps

exercise
resistance band seated face pull

3 sets x 15 reps

exercise
weighted svend press

3 sets x 12 reps

exercise
bodyweight rear lunge

3 sets x 20 reps

exercise
mountain climber

1 sets x 0 reps

exercise
stability ball crunch

3 sets x 15 reps

exercise
bodyweight rear lunge

3 sets x 20 reps

exercise
dumbbell sumo squat

3 sets x 12 reps

exercise
step-up on chair

2 sets x 10 reps

exercise
resistance band side walk

2 sets x 20 reps

exercise
flutter kicks

2 sets x 15 reps

exercise
plank arm lifts

2 sets x 15 reps

exercise
burpee

1 sets x 0 reps

exercise
lever seated leg curl

3 sets x 12 reps

exercise
kettlebell swing

3 sets x 10 reps

exercise
dumbbell single leg deadlift

3 sets x 12 reps

exercise
squat on bosu ball

2 sets x 15 reps