Workouts · Strength

Lower Body Express in 15

Squat, hinge, lunge — fifteen minutes that keep leg day from disappearing entirely.

15 minintermediatedumbbellstrengthmoderate
Why it works. A compressed lower session preserves the patterns until the fuller day returns.

Warm-up

March and hip circles — 30s
Slow squats — 30s

The workout

  1. goblet squat — 3 × 10 reps
    rest 30s
  2. dumbbell rdl — 3 × 10 reps
    rest 30s
  3. reverse lunge — 2 × 8 each side
    rest 30s

Cool-down

Quad stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

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