Forge the Foundation: A Free Lower Body Workout with Coach Tabitha
Forge the Foundation: A Free Lower Body Workout with Coach Tabitha
Strength is built from the ground up. This lower body day with Coach Tabitha & team pairs with our Why Circuit Train? circuit, the upper body and cardio session, to balance out your week. All you need is dumbbells or kettlebells, a plyo box, a mini band and a stability ball.
Why Train the Lower Body?
Short answer: your glutes, hamstrings and quads are the biggest engine you own. Training them builds strength you use every day and protects the joints that carry you.
- Protect your base: Strong hips and hamstrings take stress off your knees and lower back.
- Big muscles, big burn: Leg day works more muscle than almost any other session.
- Balance and control: Single-leg work like the split squat finds and fixes your weaker side.
- Longevity: Leg strength keeps you moving and independent for decades.
- Warm up with an easy treadmill walk for 5–10 minutes.
- Set a timer: 45 seconds of work, 15 seconds of rest per move.
- Run all six moves back to back: RDL, Bulgarian split squat, hip thrust, mini band lateral steps, hamstring curl, squat jacks. Use the 15 seconds to get to the next move.
- After move 6, rest 1 minute. That’s one round (about 6 minutes).
- Complete 3 rounds. Work at a steady pace with good form; if form breaks down, go lighter. Split squats: switch legs halfway through the 45 seconds.
| Station | Move | Timing |
|---|---|---|
| – | Warm-up: Treadmill walk | 5–10 min easy |
| 1 | Dumbbell Romanian Deadlift | 45s work / 15s rest |
| 2 | Bulgarian Split Squat (rear foot on box) | 45s work / 15s rest |
| 3 | Dumbbell Hip Thrust (upper back on box) | 45s work / 15s rest |
| 4 | Mini Band Lateral Steps (band above knees) | 45s work / 15s rest |
| 5 | Stability-Ball Hamstring Curls | 45s work / 15s rest |
| 6 | Banded Squat Jacks | 45s work / 15s rest |
| 45s work / 15s rest · 1 min rest between rounds · 3 rounds | ||
Log Your Lower Body Day
Note the weights you used, how many rounds of the circuit you finished, and your total time. It saves on this device only: no sign-up, nothing sent anywhere.
| Date | Rounds | Time | Weights |
|---|
6 moves × 3 rounds · 45s work / 15s rest · 1 min rest between rounds.
1Dumbbell Romanian Deadlift
Circuit station: 45s work / 15s rest
2Bulgarian Split Squat
Circuit station: 45s work / 15s rest
3Dumbbell Hip Thrust
Circuit station: 45s work / 15s rest
4Mini Band Lateral Steps
Circuit station: 45s work / 15s rest
5Stability-Ball Hamstring Curls
Circuit station: 45s work / 15s rest
6Banded Squat Jacks
Circuit station: 45s work / 15s rest
What Tabitha Used
Dumbbells or Kettlebells
A pair for RDLs and split squats, one heavier for hip thrusts.
Plyo Box
About knee height, for the split squats and hip thrusts.
Mini Band
For mini band lateral steps and squat jacks. Start with a light or medium band.
Stability Ball
For the hamstring curls.
Tag us when you run it: @fireicetribe on Instagram and @MDXWellness on X.
New to strength training, coming back from an injury, or unsure of your form? See a qualified trainer before you load these moves. Stop if you feel sharp pain, dizziness or chest discomfort. This post is general fitness education, not medical advice.
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Title lettering: Woodwarrior by Anton Bohlin (CC BY-SA 3.0)
