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45M Lower Body Workout

Timer Duration: 45:00 Rollover intervals for more details.

Exercises:
  • High Knees
  • Rest
  • Bodyweight Squats
  • Lunge With Torso Twist (alternating)
  • Hip Bridges
  • Inchworm To Plank Walkout
  • Jump Squats
  • Reverse Lunges (alternating)
  • Side Step Squats
  • Glute Bridge Hold + Pulses
  • Reverse Lunges
  • (r) Single-leg Glute Bridge
  • (l) Single-leg Glute Bridge
  • Cursty Lunges (alternating)
  • Good Mornings
  • Broad Jumps
  • Split Squat Jumps
  • Skater Jumps
  • Wall Sit
  • Calf Raise Pulses
  • Squat Hold With Alternating Pulses & Jumps
  • Forward Fold Hamstring Stretch
  • (r) Quad Stretch
  • (l) Quad Stretch
  • Butterfly Inner Thigh Stretch
  • (r) Pigeon Pose
  • (l) Pigeon Pose
  • High Knees 0:30
  • Rest 0:15
  • Bodyweight Squats 0:30
  • Rest 0:15
  • Lunge with Torso Twist (Alternating) 0:30
  • Rest 0:15
  • Hip Bridges 0:30
  • Rest 0:15
  • Inchworm to Plank Walkout 0:30
  • Rest 1:00
  • Jump Squats 0:40
  • Rest 0:20
  • Reverse Lunges (Alternating) 0:40
  • Rest 0:20
  • Side Step Squats 0:40
  • Rest 0:20
  • Glute Bridge Hold + Pulses 0:40
  • Rest 0:20
  • Jump Squats 0:40
  • Rest 0:20
  • Reverse Lunges 0:40
  • Rest 0:20
  • Side Step Squats 0:40
  • Rest 0:20
  • Glute Bridge Hold + Pulses 0:40
  • Rest 0:20
  • Jump Squats 0:40
  • Rest 0:20
  • Reverse Lunges (Alternating) 0:40
  • Rest 0:20
  • Side Step Squats 0:40
  • Rest 0:20
  • Glute Bridge Hold + Pulses 0:40
  • Rest 1:00
  • (R) Single-Leg Glute Bridge 0:45
  • Rest 0:15
  • (L) Single-Leg Glute Bridge 0:45
  • Rest 0:15
  • Cursty Lunges (Alternating) 0:45
  • Rest 0:15
  • Good Mornings 0:45
  • Rest 0:15
  • (R) Single-Leg Glute Bridge 0:45
  • Rest 0:15
  • (L) Single-Leg Glute Bridge 0:45
  • Rest 0:15
  • Cursty Lunges (Alternating) 0:45
  • Rest 0:15
  • Good Mornings 0:45
  • Rest 0:15
  • (R) Single-Leg Glute Bridge 0:45
  • Rest 0:15
  • (L) Single-Leg Glute Bridge 0:45
  • Rest 0:15
  • Cursty Lunges (Alternating) 0:45
  • Rest 0:15
  • Good Mornings 0:45
  • Rest 1:00
  • Broad Jumps 0:30
  • Rest 0:15
  • Split Squat Jumps 0:30
  • Rest 0:15
  • Skater Jumps 0:30
  • Rest 0:15
  • Wall Sit 0:30
  • Rest 0:15
  • Calf Raise Pulses 0:30
  • Rest 0:15
  • Broad Jumps 0:30
  • Rest 0:15
  • Split Squat Jumps 0:30
  • Rest 0:15
  • Skater Jumps 0:30
  • Rest 0:15
  • Wall Sit 0:30
  • Rest 0:15
  • Calf Raise Pulses 0:30
  • Rest 1:00
  • Squat Hold with Alternating Pulses & Jumps 0:20
  • Rest 0:10
  • Squat Hold with Alternating Pulses & Jumps 0:20
  • Rest 0:10
  • Squat Hold with Alternating Pulses & Jumps 0:20
  • Rest 0:10
  • Squat Hold with Alternating Pulses & Jumps 0:20
  • Rest 0:10
  • Squat Hold with Alternating Pulses & Jumps 0:20
  • Rest 0:10
  • Squat Hold with Alternating Pulses & Jumps 0:20
  • Rest 1:00
  • Forward Fold Hamstring Stretch 0:30
  • (R) Quad Stretch 0:30
  • (L) Quad Stretch 0:30
  • Butterfly Inner Thigh Stretch 0:30
  • (R) Pigeon Pose 0:30
  • (L) Pigeon Pose 0:30

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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