Lower Body General Fitness Workout - 60min Beginner
This comprehensive lower body session uses Tonal's digital weight to build a solid foundation in your legs and glutes. You will progress through fundamental movement patterns like the squat and deadlift to improve functional strength. This workout is designed for those looking to tone their lower body while increasing overall stability.
This session is perfect for fitness beginners or recreational athletes looking to improve leg power for daily activities. It is also an excellent choice for runners who need a reliable strength foundation.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets like Deadlifts, 60s between accessory movements such as Squats and Lunges, and 30s for the core finisher.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive through your heels and pause at the top to fully engage your glutes against the resistance.
Goblet Squat
Glutes, Quads, Abs
Hold the handles tight to your chest and keep your elbows inside your knees at the bottom of the squat.
Farmer March
Obliques, Shoulders
Keep your shoulders level and resist the urge to sway as the cables pull you toward the Tonal.
Barbell Deadlift
Glutes, Hamstrings, Abs
Keep the bar close to your shins and maintain a flat back as you stand up with the digital weight.
Barbell Hip Thrust
Glutes, Hamstrings
Use the bar pad for comfort and tuck your chin to keep your spine neutral at the top of the extension.
Why this order
We start with the Barbell Deadlift to hit the largest muscle groups while you are freshest for maximum power. We group bar movements together and handle movements together to minimize setup time and maximize efficiency while moving from compound to isolation patterns.
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?
Tonal's digital weight automatically suggests starting points based on your initial assessment. For beginners, focus on mastering the form before increasing the load manually.
Can I use the bar for squats instead of handles?
Yes, you can substitute the Barbell Front Squat if you feel comfortable, but handles offer more freedom of movement for beginners to maintain balance.
How often should I perform this workout?
For optimal results, aim to complete this session 1 to 2 times per week, allowing at least 48 hours for muscle recovery between lower body days.