Lower Body General Fitness Workout - 45min Advanced
You will challenge your entire lower body using a combination of heavy barbell compounds and targeted unilateral handle work. This advanced session focuses on building functional strength and muscle definition through progressive overload. By prioritizing large muscle groups first, you maximize your energy output where it matters most.
This is for the advanced lifter who wants to master complex barbell patterns and improve lower body symmetry. It is particularly effective for athletes looking to build a foundation of explosive strength.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for unilateral movements, and 30s before the finishing duration sets.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your feet through the floor and engage Tonal's digital weight for a powerful pull from the ground.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and core tight to keep the barbell stable as you descend into the squat.
Barbell RDL
Hamstrings, Glutes, Abs
Push your hips back toward the wall behind you and maintain a flat back until you feel the stretch in your hamstrings.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lower your back knee toward the floor while keeping the handles level to challenge your single leg stability.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Step diagonally back while keeping your front foot planted to target the glute medius with Tonal's constant tension.
Resisted Calf Raise
Calves
Pause for a full second at the top of the contraction to maximize calf muscle fiber recruitment.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your hips to the ceiling and hold the peak squeeze against the resistance for the full duration.
Suitcase March
Obliques
Resist the pull of the cable to stay perfectly upright as you march in place.
Why this order
We lead with heavy barbell movements to utilize your maximum power output on Tonal's most demanding lifts. The workout then shifts to unilateral handle exercises to correct side to side imbalances before finishing with high repetition isolation work for a metabolic burn.
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 should I handle the transitions between the bar and handles?
Tonal remembers your specific weight settings for each accessory. Focus on smooth hardware swaps to keep your heart rate elevated and stay within the 45 minute window.
What if the Bulgarian Split Squat feels too unstable?
You can use one of Tonal's arms for balance with your free hand or slightly reduce the digital weight until your stability improves.
Should I use any Dynamic Weight Modes for the barbell sets?
Using Eccentric Mode on the Barbell RDLs is highly recommended to increase the load on the negative and accelerate hamstring growth.
How often can I perform this specific session?
Because this is an advanced high volume session, allow for 48 to 72 hours of recovery for your lower body before repeating this specific workout.