D20 Workout - Lower Body

Number of Rounds: 4
Timed Parameters: Each movement is performed for 40 seconds followed by 20 seconds of rest.


  • Dumbbell Movement 1: Lunge with Bicep Curl
  • Bodyweight Movement 2: Glute Bridges
  • Dumbbell Movement 3: Calf Raises (holding dumbbells)
  • Cardio (based on d20 roll):
    • 1-5: Burpees
    • 6-10: High Knees
    • 11-16: Skaters
    • 17-20: Rest


  • Challenge: Increase dumbbell weight for Lunge and Calf Raises. Try single-leg glute bridges for an extra challenge.
  • Repetition Goal: Aim for smooth, steady repetitions, focusing on maintaining balance and form, especially during the lunges and calf raises.

Skill Notes

  • Lunge with Bicep Curl: Perform a forward lunge while holding dumbbells at your sides. As you lunge, perform a bicep curl. Step back to starting position and alternate legs. This combines lower body strength with arm toning.
  • Glute Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips to create a straight line from knees to shoulders. Focus on squeezing your glutes at the top of the movement for maximum effect.
  • Calf Raises: Stand with feet hip-width apart, holding dumbbells by your sides. Raise your heels until you’re on your toes, then slowly lower back down. Keep your core engaged to stabilize during the lift.
  • Burpees: Ensure a full push-up is included in each repetition for maximum lower body and core engagement.
  • High Knees: Use a brisk pace to drive your knees up, which helps build endurance and leg strength.
  • Skaters: Emphasize lateral movement and balance, switching quickly between sides to simulate speed skating.
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