Summer Shape Up Lower Body Workout

Posted: August 24, 2012 by Bonnie Pfiester in Lower Body
Tags: , , , , , , , , , ,

This is one of four lower body workouts designed by Steve Pfiester to be a part of Designer Whey‘s Summer Shape Up Challenge. You can do it alone, or you can try their other workouts at


1st Circuit
Complete the following exercises for 45 seconds on, and then 15 seconds of rest
Air Squats
Hamstring Curls

2nd Circuit
Complete the following exercises 20 repetitions each.
20 Long Jump
20 Goblet Squat
20 Dumbbell Over & Back Lunge (10 reps on each side)

3rd Circuit
Complete each exercise for 30 seconds each, remaining on the same leg throughout the circuit, and then repeating circuit on the opposite leg.
Runner’s Pose
Warrior I
Warrior II
Warrior III

  1. Analine says:

    Did this one today. Loved it. I wasn’t sure if I was supposed to do the circuits just once or 3x. I did it once then followed it with 30 minutes of cardio. I loved the Warrior III at the end because that kicked right into my glutes.

  2. Analine says:

    Rats. I’m looking at part 2 and you go back and do it 3x, so I guess I should have done this one 3x also. Sigh.

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