FREE Lower Body WOD

Hey, hey, friends!

It’s been a minute since I’ve shared a freebie workout on here, so I’m going to rectify that right this minute!

This WOD (workout of the day) is a quickie but doozy. I’ve repeating it twice a week (going a little heavier one of those days) to really increase volume, which helps to build lean muscle. And we all know that lean muscle helps burn fat throughout the day, so it’s a double win!

You can google any of these exercises for a picture (look under “images”) of how to complete them (if you need to). Complete all sets of each move with a 20-30 second rest period in between. Once you’ve completed all the sets, move on to the next exercise without taking an additional break. This will keep your heartrate up and really fatigue those muscles.

You ready? Let’s do this!

Banded Bodyweight Squat.jpg


  • warm up: banded bodyweight squats (2 sets of 15) + banded fire hydrants (2 sets of 15 each leg)

  • weighted step-ups (on chair, bench, or box): 3 sets of 10 each leg with light-moderate weight

  • sumo squats: 3 sets of 10 at moderate-heavy weight

  • lateral band walks: 3 sets of 20 total (15 to each side)

  • sumo deadlifts (with bar, dumbbell, or kettlebell): 3 sets of 10 at moderate-heavy weight

  • weighted rear lunges: 3 sets of 10 each side at light-moderate weight

  • weighted curtsy lunges: 3 sets of 10 each side at light-moderate weight

  • goblet squats (using dumbbell or kettlebell): 3 sets of 20 using light-moderate weight

  • burnout: frog pumps (3 sets of 20 with only 5-10 second break in between)

Let me know if you try it and lived to walk another day. Haha! There are also lots more workouts like this one in my Fit + Lean Monthly Workout programs. Which, by the way, is complete now with weeks 9-12! Click here to check them out.

Have a great week, loves!