Lower Body General Fitness Workout - 20min Intermediate
You will challenge your entire lower body with a mix of heavy barbell lifts and targeted unilateral movements. This session builds a solid foundation by prioritizing the deadlift and front squat before moving into stability work. It is designed for intermediate lifters who want to maximize their time on the Tonal platform.
This workout is ideal for intermediate lifters or weekend warriors who need an efficient lower body session that does not skip the heavy hitters. It is particularly effective for those looking to improve their posterior chain strength and overall balance.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to recover your power and 60 seconds between accessory movements to maintain a higher heart rate.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your feet through the platform and let Tonals digital weight provide constant tension as you hinge upward.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to secure the bar and use the spotter mode if you need help finishing those final reps.
Single Leg RDL
Hamstrings, Glutes, Obliques
Maintain a slight bend in your standing knee and use the handles to help stabilize your balance against the cable pull.
Resisted Calf Raise
Calves
Pause at the peak of the movement to maximize the digital resistance before slowly lowering your heels.
Why this order
We start with the Barbell Deadlift and Front Squat to hit the largest muscle groups while you are fresh. Grouping these barbell movements together minimizes transitions before switching to handles for the Single Leg RDL and Calf Raises. This flow ensures you spend more time lifting and less time adjusting your Tonal.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the barbell movements?
Tonal will suggest a starting weight based on your previous lifts but feel free to use the digital dial to adjust if the initial sets feel too light for the prescribed rep range.
Can I use the handles instead of the bar for squats?
While you can substitute with Racked Squats using handles, the bar allows for higher weight loads and better mimics traditional gym movements for this specific routine.
How often should I perform this lower body session?
For general fitness goals, aim to perform this workout twice a week with at least 48 hours of rest between sessions to allow for muscle recovery.