Lower Body Functional Workout - 60min Beginner
You will build a rock solid foundation with this lower body session focused on stability and functional strength. By combining big compound lifts with unilateral balance work, you are training your muscles to move more efficiently in everyday life. This workout uses only handles to minimize transition time and keep your heart rate elevated.
This is ideal for beginners looking for a safe entry into lower body strength training or runners who need to improve their lateral stability and hip power.
Equipment
Workout Plan
Rest 90 seconds between compound sets like Deadlifts and Squats, and 60 seconds for unilateral or core-focused movements.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your heels into the platform and engage your glutes as the Tonal weight increases during the lift.
Goblet Squat
Glutes, Quads, Abs
Keep the handles close to your chest and maintain an upright torso to maximize quad engagement.
Alternating Goblet Reverse Lunge
Glutes, Hamstrings, Quads
Step back with control and use the digital weight to maintain tension throughout the entire descent.
Split Squat
Quads, Glutes, Obliques
Ensure your front knee stays aligned with your ankle as you move through Tonal's constant resistance.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the top position for a second to let the Smart Handles stabilize your bridge alignment.
Standing Chop
Obliques, Shoulders, Glutes
Rotate your torso using your glutes and core rather than just pulling with your arms.
Suitcase Deadlift
Glutes, Hamstrings, Obliques
Fight the one-sided pull of the cable to keep your shoulders perfectly level throughout the movement.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to feel the full effect of the digital weight on your calves.
Suitcase March
Obliques
March in place with a proud chest and don't let the handle pull your shoulder down toward the floor.
Why this order
The workout begins with the Neutral Grip Deadlift to prioritize heavy glute and hamstring recruitment while your CNS is fresh. We then move into squat and lunge patterns to target the quads and improve unilateral stability. The session finishes with high-rep isolation and core work to ensure total muscle fatigue and functional carryover.
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 starting weight should I select for the first set?
Since this is a functional beginner workout, let Tonal suggest your weight based on your initial assessment. If a movement feels too light, you can manually increase the digital weight by 2-5 pounds during the set using the handle buttons.
Can I do this workout without a bench?
Yes, this specific session was programmed using only handles and standing or floor-based movements, so no bench or extra accessories are required.
How do I know if my form is correct on the Suitcase Deadlift?
Check your reflection in the Tonal screen to ensure your torso isn't leaning toward the side with the weight. The goal is to keep your hips and shoulders square as if you were holding two handles instead of one.