Build & Burn by Loving Fit Workout

Aug 22, 2015 by

Lower Body Workout


Hello my Lovies,

Get ready cause I’m back with new Lower Body Workout for you to burn through! Can I get a whoop whoop 😉 This new routine is about 33-35 minutes long, and consists of 3 parts. Part one is designed to warm-up and activate the muscles of your legs and glutes. In part 2 and part 3 we are going to be doing HIIT, while focusing on fluidity of motion, perfect form and great burn. If you already have the perfect form down, cause you’ve been training with me for a while, then you can focus on speed of your workouts, but as with all of my routines Quality is more important than Quantity – you got that 😉 Good.


For Newbies


If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!
Another thing that I really recommend all of my beginners to check out, is my post review called on What Is The Beta Switch. I think this plan is quite amazingly put together for someone who is just starting out and need a lot of guidance. I’m not a beginner and I found so much useful info learning from Beta Switch Program.

For Complete Beginners I really suggest to check out my review-post about The Beta Switch. This is an amazing program for complete beginners with tips and guidance not only about working out, but also nutrition and keeping your mind on track.


Workout Explanation

In this workout I will be using my timer, a resistance band, the kind you are able to fix around your ankles in medium strength ( I already explained in the video why I use medium strength ), a 10 lbs dumbbell, a Bulgarian style Sandbag ( mine is 35 lbs, but since we are all different you can use more or less depending on your fitness level ). I love this Bulgarian stye sandbag because it has extra handles handles, which makes it easy not to load weight on your shoulders and place pressure on your spine. I got mine from a Ukrainian company, I believe they ship worldwide ( I’m not affiliated with them ).

Part 1

Set your timer for 2 intervals, 5 sec ( quick rest ) and 1 full minute ( Iso Back Lunge ) for the total of 6 rounds. You will be doing 1 exercise switching sides.

  • Isometric Back Lunge with Dumbbell Pass

( if you are feeling frisky you can use 2 dumbbells 10 lbs each and just hold them in your hands, or do dumbbell curls. )

After the interval part, complete 2 sets of:

  • Resistance Butt Kicks 40 reps / side, 2 rounds total on each side.


Part 2

Set your timer for 2 intervals. 10 seconds ( rest ) 40 seconds max effort, for the total of 16 rounds. So 10/40 – 16. You will switch between 2 exercises:

  • Resistance low side hops with Side Lunge
  • Iso Squat with Dumbbell Pass


Part 3

Your timer stays the same 10/14 – 16. You will be doing 2 exercises back and forth:

  • Deep squat with Vertical Leap and resistance band
  • Low Squat with 2 diagonal kicks using resistance band & Jump Tuck


After my Lower Body Workouts I love to do extra finishers such as Leg Lifts on a Balance Ball ( 60 reps or more, using either ankle weights or nothing at all ), or Hip Thrusts on a Balance Ball with 10 lbs dumbbell, or bodyweight is fine too, I like to also do 60 reps, sometimes more or less depending on the weight I use ). Or more Resistance Butt kicks with ankle weights. But, it’s up to you if you want to do that or not, I personally love to do finishers.

Enjoy the workout!



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