Lower Body General Fitness Workout - 60min Intermediate
This comprehensive lower body session utilizes Tonals handle system to build functional strength and muscle definition across your glutes, quads, and hamstrings. By combining heavy compound hinges with high repetition accessory work, you will challenge your stability while improving overall leg power. It is an ideal workout for anyone looking to increase lower body resilience using a variety of movement planes.
Ideal for intermediate trainees who want to improve their leg aesthetics and functional power without switching accessories. It is particularly beneficial for hikers or field athletes looking to build unilateral stability and knee health.
Equipment
Workout Plan
Rest 90 seconds between compound sets like deadlifts and RDLs, and 60 seconds for accessories and unilateral work to maintain intensity.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and engage Tonals digital weight to power through the lockout.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your chest tall and let the cables guide your vertical path to maintain balance.
RDL
Glutes, Hamstrings, Back
Focus on the hinge by pushing your hips back until you feel a stretch in the hamstrings.
Goblet Squat
Glutes, Quads, Abs
Hold the handles tight at chest height to engage your core while you sit deep into the squat.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside foot forcefully to return to center against the cable tension.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Pause at the top of the bridge to maximize the digital resistance on your glutes.
Resisted Calf Raise
Calves
Control the descent to utilize Tonals constant tension for a deeper stretch in the calves.
Suitcase March
Obliques
Resist the pull of the single handle to keep your torso perfectly upright throughout the march.
Why this order
The workout follows a traditional strength to hypertrophy progression, starting with heavy bilateral hinges and transitioning into unilateral squat patterns. We finish with high volume isolation and core integrated carries to maximize muscle fiber recruitment and stability under fatigue. Grouping all handle exercises together ensures zero equipment friction during the session.
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
How do I choose the right starting weight for the deadlifts?
Tonal will suggest a weight based on your assessment, but you should aim for a resistance that allows you to complete 8 reps with perfect form before letting the system increase it.
Can I use the Bar instead of Handles for the squats?
This specific program is optimized for Handles to allow for a greater range of motion and to minimize equipment swaps, keeping your heart rate elevated for a better metabolic effect.
What should I do if the Bulgarian Split Squat feels too unstable?
You can reduce the digital weight slightly or hold onto the Tonal arm for balance until your stability improves, then gradually reintroduce the full resistance as your control increases.