Glutes & Lower Body
Every workout feels better (and safer!) with a good warm-up and a proper cool-down.
You can follow my warm-up and cool-down videos, or use your own favourites before and after your session. Your body will thank you!
Warm-Up (5–7 minutes)
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March or step side-to-side – 1–2 minutes
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Hip circles – 10 each direction
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Walking lunges or alternating step-backs – 30 seconds
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Bodyweight squats – 10–15 reps
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Calf raises – 10–15 reps
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Light jogging or high knee march – 30–60 seconds
Cool-Down (5–7 minutes)
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Standing quad stretch – hold each leg for 20–30 seconds
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Hamstring stretch – standing or seated, 20–30 seconds each leg
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Glute stretch (figure-four) – 20–30 seconds each side
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Calf stretch – 20–30 seconds each side
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Inner thigh stretch – side lunge hold, 20–30 seconds each side
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Gentle forward fold – relax the whole back of the body
Lower Body Warm-Up and Cooldown
Lower Body Warm-Up and Cooldown
Lower Body Warm-Up
Lower Body
Lower Body
Month 24 - Lower Body
Month 17 - Lower Body
Month 15 - Lower Body
