Welcome to Day 2 of the 4th week of our Shape Your Body program! By now, you should be feeling stronger and more confident in your ability to exercise. Today’s workout will focus on lower body and core exercises. Let’s get started!.

Warm-up

It’s always important to warm up before starting any exercise routine. This will help prevent injury and prepare your body for the workout ahead. Try doing these exercises for 3-5 minutes:.

March in place
Jumping jacks
Butt kicks
High knees

Lower Body Workout

Today’s lower body workout will consist of three exercises. Do each exercise for 12 reps, then move onto the next exercise. Rest for 30 seconds between each exercise, and repeat the circuit three times.

Squats: Exercise 1

Stand with your feet hip-width apart. Lower your hips down and back, like you’re sitting in a chair. Keep your weight in your heels and your chest up. Then, push through your heels to stand up straight. That’s one rep.

Lunges: Exercise 2

Stand with your feet hip-width apart. Take a big step forward with your right foot, and lower your hips down until your right thigh is parallel to the ground. Your left knee should be hovering just above the floor.

Push through your right foot to stand up straight again. Then, repeat on the left leg. That’s one rep.

Bridges: Exercise 3

Lay on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Slowly lower back down to the ground. That’s one rep.

Core Workout

Now it’s time to work on your core. Today’s workout will consist of three exercises. Do each exercise for 12 reps, then move onto the next exercise. Rest for 30 seconds between each exercise, and repeat the circuit three times.

Exercise 1: Flutter kicks

Start lying on your back, legs straight out in front of you. Lift both legs about 6 inches off the ground, then alternate raising each leg up and down while keeping your core engaged.

Plank: Exercise 2

Start in a push-up position. Lower your forearms to the ground and hold your body in a straight line. Keep your core engaged and your butt down.

Exercise 3: Russian twists

Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly, keeping your core engaged. Pick up a weight or a medicine ball and twist your torso to one side. Then, twist to the other side. That’s one rep.